March 17 thru March 22

18 Mar

Monday and Tuesday

A. Deadlift 5×3 work to a 10-20lb increase from last week. We are not trying to find a new 3RM. We are trying to build slowly.

B. CrossFit Open WOD 14.2

3min to do 2 Round of

10 Overhead Squats

10 Ring Rows 

rest remainder of time

3min to do 2 Rounds of

12 Overhead Squats

12 Ring Rows

rest remainder of time

3min to do 2 Rounds of

14 Overhead Squats

14 Ring Rows

rest remainder of time

Keep doing 3 min rounds and adding 2 reps to each new round until you cannot complete the 2 rounds.

Score is total number of reps completed.

Wednesday and Thursday

A. 5×3 Strict Press

rest 90 sec

5×5 Bent over Barbell Row make sure all 5 sets are pretty hard, but you can continue to add weight

rest 90

B. 5 Rounds for time

15 Box Steps Ups 24/20/16 Same standards as box jump, both feet on ground and both feet on top of box. No Jumping.

10 Pushups

5 Sumo Deadlift Highpulls try to keep these heavy. Brett 95lbs, Doug 75lb, Adam 53, Katie 53, Heather/ Grace 18

Friday and Saturday


3 rounds for time

800m Run

50 Good Mornings Doug 50 with 33lb bar/ Katie do 50 with 22lb bar , Adam do 50 with 10lb bar, Heather/ Grace do 35 with PVC

50 Ab mat Situps you can use dumbbells to hold your feet, but your soles will be flat on the ground. Try to keep your butt on the ground and make these hard on yourself. Doug/ Katie do 50, Adam do 50, Heather/ Grace do 35




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