Tuesday 3.4.14

Pre-WOD:  RX & RX+ 3 rounds not for time: :30 handstand hold 2x rope climb legless RXM & RXM+ 3 Rounds 10x Dumbell or Barbell Push Press 10x Ring Row (make challenging) WOD- Work capacity day! 2k Row or 1 mile run buy in then 3 rounds of

Monday WOD’s 3/3

We wrapped up the 6 week nutrition and training challenge last week. If you haven’t turned in your score card yet please do. There are some pretty impressive gains/losses made in 6 short weeks, we can’t wait to share the success

Friday WOD

Pre-WOD 2×5 toe heel snatches work up to heavy snatch practice DU’s for 5:00 then CrossFit Games Open workout 14.1 RX+ and RX 10:00 for max rounds and reps 30 Double Unders 15 Snatches 75/55lb RXM 10:00 max reps 10 Double Unders 5

Thursday WOD’s

CrossFit Games Open workout 14.1 will be released tonight Live! we can’t wait. Here’s a Thursday strength day to get some good work in but not do too much. Anybody competing in the open we suggest doing the squats and then rowing

Wednesday WOD 2/25

Pre WOD 2×5 each leg Single Leg DL 45/35 2×10 RDL 75/55 WOD RX+ 3 Rounds for time 40 DU’s 30 KB Swings 53/35 (american) 20 Lunges with KB OH in 1 arm 10 Chest to Bar pull-ups RX 3 Rounds for time 40 DU’s 30 KB Swings 53/35