March 10 thru 15

14 Mar

We have a had a good week thus far. Sorry Doug and Adam that I forgot to do this before you guys showed up this morning.

Monday and Tuesday

We did CrossFit Games Open WOD 14.1 which consisted of 30 Double Unders and 15 Ground to Overheads. We scaled this to 30 plyo jumps and 15 Hang power snatches.

Wednesday and Thursday

We worked on Front Squats and did 4 rounds for time of 200m Run, 15 Diamond Pushups, 25 Air Squats. Everyone did awesome with this. It was a bit of a lung burner and there was not really a good break in the entire workout.

Friday and Saturday

5 Sets of

3 Strict Press at 80% of your 1RM or make sure it is pretty heavy

Rest 60 sec

5 Dumbbell Bent over rows (you should just barely get the 5th one done.

Rest 60 sec


As Many Rounds as Possible (AMRAP) in 10

20 Walking lunges

10 Dumbbell Push Press (dip your knees, drive and press)



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