3.12.18 – 3.17.18

  1. Monday: 3.12.18

10-9-8-7-6-5-4-3-2-1 Reps of
Deadlift 155/105# (or 50% of 1rm, whichever is lighter)
Power clean
Front squat
Stop at the top of each minute and perform 3 burpees over the bar

Use the same weight for all three barbell movements.


Tuesday: 3.13.18

Every 3 minutes for (2 rounds of each)
Station 1: 12/9 cals on rower + 12/9 cals on air bike
Station 2: 3x Rope climbs 15′ + 12x box jumps 24/20″
Station 3: 12x Handstand push ups + 3x ring muscle ups (or 6x bar muscle ups)


Wednesday: 3.14.18

8 Minute amrap of
10x Russian kettlebell swings 70/55#
60′ Single arm farmer’s walk with same bell, right hand
10x Air squats
60′ Single arm farmer’s walk with same bell, left hand

Then, time permitting

Flex Friday, special Wednesday Open season edition
Bi’s and tri’s


Thursday: 3.15.18

12 Minute amrap in teams of 3
Row calories, this station is always occupied
10x Box facing burpee box jump overs 24/20″
50x Double unders (5:1 ratio of points toward score)

The rower will be occupied throughout the entire workout.  The non-rowing teammates will work on the the other two movements.  Only two teammates working at a time, one on the rower and one on the box jump/jump rope couplet.  Record a single score of cals plus reps completed (5:1 double unders or 10:1 single unders).


Friday: 3.16.18

CrossFit Open WOD 18.4
For time
21 deadlifts, 225/155#
21 handstand push-ups
15 deadlifts, 225/155#
15 handstand push-ups
9 deadlifts, 225/155#
9 handstand push-ups
21 deadlifts, 315/205#
50-ft. handstand walk
15 deadlifts, 315/205#
50-ft. handstand walk
9 deadlifts, 315/205#
50-ft. handstand walk
Time cap: 9 min


Saturday: 3.17.18

Daniel

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
25 Minute time cap

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

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