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 Beginning March 17 the gym will no longer be affilitated with CrossFit

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WODs 240303-240309

3/3-3/9 Monday 15 minutes to establish a 1 RM Squat Clean Thruster WOD  4-5-6-7-8 reps for time Squat Clean Thruster @ 80% Bar Muscle-ups or Chest To Bar Pull-ups Tuesday 3 Rounds For Time 20 Wall Balls (20/14) 20 Box Jumps (24/20) 20 Hollow Rocks Wednesday  Bench Press 5 x 5 reps Increase weight on each set WOD Three Rounds for max reps: 90 seconds: 9 Burpee Box Jumps + Max Reps of Strict Handstand Push-Ups Rest 30 seconds 90 seconds: 9 Burpee Box Jumps + Max Reps of Strict Pull-Ups Rest 30 seconds 90 seconds: 9 Burpee Box Jumps + Max Reps of Toes to Bar Rest 30 seconds Thursday Every 2 minutes for 20 minutes 10 Reverse Lunges 8 DB Hang Snatch 6 DB Thrusters Two DBs. Pick weight. Use the same pair of DB's for the entire workout Friday 3 Rounds 5 Power Cleans (155/105) 10 Strict Pull-ups 15 Push-ups 20 Air Squats 25 Sit-ups Saturday CrossFit Games Open Workout 24.2 20 Minute AMRAP Row 300 Meters 10 Deadlifts  50 Double-unders
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WODs 240325 - 240330

3/25-3/30 Monday 7 minute EMOM 2 Power Cleans + 1 Push Jerk (pick weight) Then, Strict Pull-ups 2 x Max Reps WOD 3 Rounds For Time 25 Double-unders 10R/10L 1-arm DB Snatch (pick weight) 20 Sit-ups Tuesday Bench Press 5 x 5 reps @ 80% of 1 RM Back Squat 5 x 5 reps @ 80% of 1 RM WOD For Time Row 50 Calories Wednesday  15 minutes to establish a 1 RM Sumo Dead-lift 10 minute AMRAP 3 Strict Chin-ups (supinated grip) 5 Shoulder Press  7 Front Squats 9 Sumo Dead-lifts Men 95/Women 65 Thursday Every 90 seconds for 27 minutes  10 Double KB 2 Push-up Burpee Dead-lift (70’s/55’s) 10 Single KB Thruster(55/35) 20 Floor Wipers 20 Alternating Gorrila Rows (55’s/35’s) (10 each arm) Air Bike 15/12 Calories Rest 90 seconds Friday Front Squat 5 x 3 reps @ 85% WOD 3 Rounds For Time 20 Push-ups 15 Medicine Ball Clean-Wall Balls (20/14) 10 Hang Power Snatch (95/65) Saturday 5 Rounds  10 Alternating Shoulder Sandbag Squat Cleans(70-80/40-50) 10 Bench Press @ 75% of 1 RM 10 Rope Pull-ups Run 400 Meters
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WODs 240310 - 240317

  3/10 - 3/17 Monday Snatch 5 x 3 reps Increase weight on each set. These are not touch and go. Get a good set up for each lift. WOD 3 Rounds for max reps at each station 45 seconds: Air Bike, Calories Rest 15 seconds 45 seconds: Strict Chest To Bar Pull-ups Rest 15 seconds 45 seconds: Alternating KB Snatch (55/35) Rest 15 seconds 45 seconds: Box Jumps (24/20) Rest 15 seconds Rest 1 minute between rounds Tuesday Back Squat 5 x 7 reps Increase weight on each set Front Squat 3 x 5 reps @ 70% of 1RM WOD Tabata Front Plank Tabata Side Plank Tabata Hollow Hold Tabata Side Plank Wednesday Power Clean 5 x 5 reps (touch and go, don’t let the barbell rest on the floor) Increase weight on each set WOD 3 Rounds for max reps at each station 45 seconds: Row, Calories  Rest 15 seconds 45 seconds: Wall Balls Rest 45 seconds 45 seconds Alternating KB Cleans (55/45) Rest 15 seconds 45 seconds: Burpees Over KB Rest 15 seconds 45 seconds: Box Step-ups (20 inch box) (45/25 bumper plate) Rest 15 seconds Re
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