Workouts for the Week: March 11 - March 16
Have you filled out the Member Survey yet?
Thanks! On to the workouts!
Monday, March 11th
Choose one workout for Monday, March 11th. All athletes will complete the cashout.
Workout Option One: CrossFit Open 19.3-ish - As Many Reps as Possible in 10 Minutes
80 Single Dumbbell Overhead Lunges (50/35)
50 Single Dumbbell Box Step Ups
50 Strict Handstand Pushups (50 box deficit pushups)
In Remaining Time: Max Effort Wall Walks
Workout Option Two: As Many Reps as Possible in 10 minutes
Squat Snatch (135/95)
Workout Option Three: As Many Reps as Possible in 10 minutes
Dumbbell Hang Power Snatch
Burpee Over Dumbbell
!Cashout! - The OG Tabata - 6 Minutes
Odd Minute: Rig Hold
Even Minute: Hollow Hold
-After Tabata Complete-
Tuesday, March 12th
Choose either Strength or Conditioning.
Strength: Complete every 90 Seconds for 7 sets
2 Power Cleans + 1 Split Jerk
Start around 70% of your 1RM Clean and increase weight each set
Conditioning: 11 Minutes
1 Minute Bike/Ski/Row
12 Ball Slams
10 Russian Twist with Slam Ball
Workout: For Time
100 Double Unders (150 singles)
50 Wall Balls
25 Chest to Bar Pull Ups
100 Double Unders
35 Wall Balls
15 Chest to Bar Pull Ups
Wednesday, March 13th
Workout: “Collins” - For Time
100 Calorie Row
200 Air Squats
Any workout good enough to induce labor has to be good for everybody! Happy Birthday to the Spicy Cat aka Collins Black!
3-5 Sets of Kettlebell Front Rack Carries + Overhead Press
Thursday, March 14th
Workout: 5 Rounds for Time - With a Partner
40/30 Calorie Row
21 Burpees Over the Rower
18 Knee to Elbows (1:1 Knee Tucks)
15 Dumbbell Shoulder to Overhead (50/35)
Friday, March 15th
Judged heats for the 2019 CrossFit Open begin at 5:30pm; 5:30pm classes on Fridays during the CrossFit Open are canceled. Learn more about the CrossFit Open here.
Open Athletes: Try not to show up way early for your 5:30pm heat; there will be plenty of time and space to warm up starting at 5:30pm before heats begin.
Strength: 5x5 - Increase weight each set
Workout: As Many Rounds as Possible in 12 Minutes
12 Deadlifts (135/95)
16 Abmat Situps
Saturday, March 15th
Judged heats for the 2019 CrossFit Open begin at 9:00am; Open Gym and 10:00am classes on Saturdays during the CrossFit Open are canceled. Learn more about the CrossFit Open here.
Open Athletes: Try not to show up way early for your 9am heat; there will be plenty of time and space to warm up starting at 9am before heats begin.
Workout: For Time - With a Partner
1 Mile Run - Together
80 Toes to Bar
60 Thrusters (115/75)
40 Overhead Squats