3.5.18 – 3.10.18

The new schedule starts this week.  Make sure to double check here

Monday: 3.5.18

3-3-3x Back squat
In 12 minute or less, work to three sets of three reps at the same weight.


7 Minute amrap of
5x Power cleans 115/75#
5x Thrusters with the same bar

Tuesday: 3.6.18

3 Rounds, each for time of
2 Rope climbs 15′
30′ Sled push 135/90# additional weight
30′ Backward sled drag with both hands on ring 135/90# additional weight
30x Double unders

Wednesday: 3.7.18

5x Bench press
In 10 minutes or less, build up to a heavy set of five.  Bring the bar to a complete stop on the chest on each rep today.  No bouncing.


For time
500/350m Row
10x Med ball load to 60/54″ platform
3:00 time cap

Chose a distance on the rower that you can finish in less than 2:00.  Err on the side of a ball that’s too heavy, as long as you can lift it safely. 

Thursday: 3.8.18

Every 2 minutes for 18 minutes (3 rounds of each)
Station 1: 15/12 Cal row +  20′ handstand walk
Station 2: 12/9 Cal air bike + 20x American kettlebell swings 55/35#
Station 3: Run a lap around the parking lot + 15x Russian twists per side 14/10# medball, feet elevated if possible

Friday: 3.9.18

CrossFit Open 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

Saturday: 3.10.18

Filthy Fifty for time with a partner
50 Box Jumps, 24/20 ”
50 Jumping Pull-ups (bar at wrist height with arms extended overhead, arms must fully extend at the bottom of each rep)
50 American kettlebell Swings, 35/25#
50 Step back lunges, unweighted
50 Knees To Elbows (not “knees to triceps” for RX)
50 Push Press, 45/35#
50 Back Extensions (we’ll substitute superman’s here)
50 Wall Balls, 20/14#
50 Burpees to 45# plate
50 Double Unders (these can be skipped if your calves are wrecked from 18.3)
30 Minute time cap

If performing with a partner, share reps and only one partner working at a time. 

This will be Tim’s last workout with us before he heads off to Chicago so stop in and say goodbye if possible. 

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