Wednesday 3-11-2015
• Yoga Class @ 11am STRENGTH: RDL WOD: 3RFT: 20 HPC (115/75) 20 T2B CASH OUT: Mobility Work
• Yoga Class @ 11am STRENGTH: RDL WOD: 3RFT: 20 HPC (115/75) 20 T2B CASH OUT: Mobility Work
• Olympic Weightlifting @ 8am STRENGTH: Back Squat WOD: 7RFT: 15 WB (20/14) 10 Burpees CASH OUT: Snatch Work
STRENGTH: Bench Press WOD: Open Wod 15.2 CA$H OUT: Frog Stand / Strict HSPU Progression
Strength: Press WOD: 7 rounds: 1:00 ME: WB (20/14) 00:30 ME : Power Cleans (135/95) 00:30 rest CASH OUT: Snatch Work
STRENGTH: Back Squats WOD: “Diane” 21-15-9 Deadlifts (225/155) HSPU CASH OUT: Mobility
STRENGTH: C&J Work WOD: CrossFit Open 15.1 With a running clock: AMRAP-9: -15 T2B -10 DL (115/75) -5 Snatches (115/75) Then… 6:00 Time Cap Find a 1RM C&J CASH OUT: Gymnastics Work
Strength: DL WOD: Kasi’s BDay WOD FT: 1980m Row Every 2min for 26min: 1 3-Position Clean @ 50% 35 D/Us Cash Out: Rope Climb progressions
Strength: Press WOD: “Nicole” AMRAP-20: Run 400 m ME: Pull-Ups *Note number of pull-ups completed for every round. CASH OUT: C&J Work
STRENGTH: RDL WOD: 5 RFT: 5 Hang Cleans (155/105) 12 Box Jumps (24/20) 15 Burpees Rest 90s CASH OUT: MOBILITY
STRENGTH: Back Squats WOD: 5 RFT: 5 Hang Cleans (155/105) 12 Box Jumps (24/20) 15 Burpees Rest 90s CASH OUT: Snatch Work