CrossFit – Sat, Mar 30 Saturday Community WOD! Make sure to bring a friend (AMRAP – Reps) 3 Rounds for Reps 1:00 Single Arm Dumbbell Thrusters 35/25 1:00 Abmat Situps 1:00 Kettlebell Swings 53/35 1:00 Box Jumps 24/20 1:00 Calorie Row 1:00 Rest
CrossFit – Fri, Mar 29 Metcon (Time) Passion WOD For Time:100 Double-Unders800m Back-rack Barbell Carry 135/95100 Burpees
CrossFit – Thu, Mar 28 Metcon (Weight) Backsquat1×10 @60%1×8 @65%1×8. @70%1×8. @75% Frontsquat1×5 @60%1×5. @65%1×5. @70%1×5. @70% Rest 1-2 mins b/t sets. No belts. Metcon (Time) 6 RFT:15 Calorie Row5 Ring Muscle-ups L1: Jumping RMUL2: RMU Transition + DipL3: Band-assisted Ring Dip
CrossFit – Wed, Mar 27 Skill (AMRAP – Reps) 10:00 Alternating EMOM Odd: 25 Crossovers or 50 Double-unders (pickwhichever one you need to improve on).Even: 30 Free-standing Shoulder TapsL1: Back-facing WallL2: Forward-facing WallL3: Heels against Wall Metcon (Time) For Time: 50 Wall Balls5 C&J 175/12540 WB4 C&J 195/13530 WB 3 C&J 205/14520 WB2 C&J 225/15510
CrossFit – Tue, Mar 26 Metcon (Weight) Snatch Complex: 1 Snatch First Pull + 1 Snatch HighPull +1 Snatch +1 Snatch Balance Begin at 55-65% of 1 RM &build to a heavy, single for the day. 7×1; Rest 90 secs. Metcon (Time) Complete the following for a total time: 21-15-9Power Snatch 95/65Burpees Over the Barbell
