March 27 through 31

MONDAY 3/27/2017
APPLIED STRENGTH
Every 0:45 for 20 intervals
Squat clean (work up)

WOD
4RFT-
12 front squat 155/105#
10 S2OH 155/105#

Xtra
EMOM 10
10 KB Swing 124/88#
5 TTB

TUESDAY 3/28/2017
STRENGTH
EMOM 20
Split Jerk

WOD
4RFT-
25 TTB
25 KB Swing 53/35#

Xtra
5RFT-
50m farmer carry 90/70# (each hand)
10 deficit HSPU -10/8″

WEDNESDAY 3/29/2017
STRENGTH
EMOM 20
Squat Snatch from blocks (bar at knee)

WOD
:20/:10 work/rest x24 intervals (cycle thru)
Wall ball 20/14# 10/9′
C2B pull-up
Power clean 115/75#

Xtra
EMOM 10
5 burpees
100m sprint

THURSDAY 3/30/2017
STRENGTH
EMOM 20
Squat Clean and Jerk (work to PR)

WOD
:45/:15 work/rest x15 intervals (cycle thru)
Thruster 75/55#
Burpee box jump over 24/20″
Power snatch 75/55#

Xtra
For time:
50 double KB clean and jerk 53/35# (start from dead stop on ground each rep)

FRIDAY 3/31/2017
STRENGTH
EMOM 20
Pause Squat Snatch (pause at knee)

WOD
5RFT-
12 SDLHP 115/75#
10 push jerk 115/75#

Xtra
4 RFT-
40 alt Pistols (1/1 x20)
10 bar muscle up

March 20 through 24

MONDAY 3/20/2017
WOD
Tabata stations, cycle through (40 intervals)
KB swing 53/35#
Ball slam 30/20#
Wall ball 20/14# 10/9′
Pull-up
C2D push up

STRENGTH
Back Squat 10×3 OTM

Xtra
EMOM 10
TTB/C2B + BMU

TUESDAY 3/21/2017
WOD
For time:
30 cluster 115/75#
15 TTB
20 cluster 135/95#
15 TTB
10 cluster 155/105#
15 TTB

STRENGTH
Shoulder Press 5×2 E3M

Xtra
For time:
75 wall ball 30/20# 10′

WEDNESDAY 3/22/2017
WOD
For time:
1,000m row
50 Burpee box jump 24/20″
40 GHD or abmat sit ups (whichever is available)
30 HSPU
20 ring dip
10 bar muscle up

STRENGTH
Deadlift 7×1 OTM (all reps at or above 2RM)

Xtra
EMOM 10
10 KB swing 124/88#

THURSDAY 3/23/2017
(No 5pm CrossFit)
WOD
Spend 20 minutes establishing 2RM Front Squat
Rest 5 minutes
Decrease load to 60% of 2RM
AMRAP 12
3 front squat (from ground)
6 lunges- (L/R x3 in place, backward step)
9 pull up

STRENGTH
None, see WOD

Xtra
2 minutes Max Calories on Assault airbike
AND
Max unbroken rope climbs 7′-15′ without coming off rope

Friday 3/24/2017
17.5

March 6 through 10

MONDAY 3/6/2017
WOD
Buy-in: 1,000m row
3RFT-
15 squat clean and jerk 135/95#
10 American Swings 53/35#

STRENGTH
Push Press 5×12 E3M

Xtra
7 rounds:
50’/50′ butcher low push 90/70#
30/20 calories AAB

TUESDAY 3/7/2017
WOD
30 RFT-
Barbell complex (Deadlift + *squat* clean + front squat + jerk) 225/155#
-this should take you less than 25 minutes, choose an appropriate weight…

STRENGTH
Sumo deadlift5x3 E3M

Xtra
AMRAP 8
25m pinch grip plate carry 45/25#
10 HSPU

WEDNESDAY 3/8/2017
WOD
AMRAP 12
30 double under
20 wall ball 20/14# 10’/9′
10 C2B pull up

STRENGTH
OHSquat 5×10 E3M

Xtra
10 rounds:
Sprint 1:00
Rest 1:00

THURSDAY 3/9/2017
**No 5PM CrossFit
WOD
3-partner WOD
AMRAP 15
P1- 250m row (pacer)
P2- C2D push up (score)
P3- ring row (score)

STRENGTH
Bench Press 5×5 E3M

Xtra
500m row for time

FRIDAY 3/10/2017
WOD
17.3

February 27 through March 3

MONDAY 2/27/2017
WOD
3-person partner WOD, split however you want
For time:
3,000m row
150 C2D push up
150 ball slam 30/20#
150 abmat sit up

STRENGTH
OH squat 5×3 E3M

Xtra
2,000m row for time

TUESDAY 2/28/2017
WOD
Tabata x8rds each, 1:00 rest between movements (complete all before moving on to next movement)
Thruster 75/55#
Pull-up
Push Press 75/55#
Hang power clean 75/55#

STRENGTH
Bench 5×10 E3M

Xtra
EMOM 10
7 American Swing 70/53#
7 Goblet squat

WEDNESDAY 3/1/2017
WOD
TBA

STRENGTH
RDL 5×5 E3M

Xtra
Tabata x8 rds
TTB with ankle weights (5#)

Thursday 3/2/2017
TBA
No 5PM, 17.2 announcement!

Friday 3/3/2017
17.2

 

 

February 20 through 24

MONDAY 2/20/2017
WOD
2-person Partner WOD
For Time:
1 to 10 x 1 Burpee Box Jump 24/20″
2 to 20 x 2 DB Thruster 35/25#
1 to 10 x 1 Pull-up
2 to 20 x 2 KB Swing 53/35#

STRENGTH
RDL 5×10 E3M

Xtra
AMRAP 12
5 Double KB snatch (challenging load)
5 Double KB OH Squat
5 Double KB Sotz press
10 Stone over shoulder 150/100#

TUESDAY 2/21/2017
WOD
AMRAP 12
2 Power Snatch 155/105#
2 Overhead Squats 155/105#
2 Snatch Balance 155/105#
10 Ball Slam 30/20#

STRENGTH
Back Squat 5×5 E3M

Xtra
AMRAP 10
40′ OH Walking lunge with barbell 95/65#
10 HSPU
40′ OH Walking Lunge with barbell 95/65#
10 Burpee over bar

WEDNESDAY 2/22/2017
WOD
3 RFT-
21 Burpee over bar
15 Thruster 135/95#
9 Bar Muscle-up

STRENGTH
Shoulder Press 10×2 OTM

Xtra
5RFT-
3 Rope Climb 15′
400m run (truForm)

THURSDAY 2/23/2017
WOD
4RFT-
7 power clean and jerk 135/95#
14 pull-up

STRENGTH
Deadlift 20RM

Xtra
1 mile sled drag for time 135/90#

FRIDAY 2/24/2017
Open 17.1 !!

February 13 through 17

MONDAY 2/13/2017
WOD
“Cindy” OR “Mary” (If you can do 24+ rounds of Cindy, do Mary)
AMRAP 20
5 pull-up
10 C2D push-up
15 Air Squat

“Mary”
AMRAP 20
5 HSPU
10 Pistol, alt
15 Pull-up

STRENGTH
Shoulder Press 5×5 E3M

Xtra
EMOM 10
8 Wall Balls 30/20# 10′
3 Bar Muscle-up

TUESDAY 2/14/2017
WOD
AMRAP 12
3 Power Clean 185/120#
6 Front Squat 185/120#
9 C2B pull-up

STRENGTH
Deadlift 10×2 OTM

Xtra
Every 0:30 for 10:00 (20 intervals)
5 TTB
3 Strict HSPU

WEDNESDAY 2/15/2017
WOD
On a running clock
0:00-10:00
Establish 1RM Cluster
10:00-12:00
Decrease load to 70%
12:00+
30 clusters for time @ 70%

STRENGTH
Front Squat 20RM

Xtra
AMRAP 10
40′ butcher push 270/180#
10 C2B pull-up

THURSDAY 2/16/2017
WOD
“Fran”
21-15-9
Thruster 95/65
Pull Up

STRENGTH
Push Press 10×3 OTM

Xtra
Tabata x8rds
TTB with ankle weights

FRIDAY 2/17/2017
WOD
“The Chief”
5 cycles, 1 minute rest between cycles
AMRAP 3
3 Power Clean 135/95#
6 C2D Push-up
9 Air Squat

STRENGTH
Sumo Deadlift 5×2 E3M

Xtra
EMOM 10
10 KB Swing 124/88#

 

 

February 6 through 10

MONDAY 2/6/2017
WOD
5RFT-
30 KB swing 53/35#
30 wall ball 20/14# 10/9′
30 push up (chest to deck)
STRENGTH
Front Squat 10×2 OTM
Xtra
Tabata x8 rds
Wall Ball 30/20# 10/9′
 
TUESDAY 2/7/2017
WOD
For time:
50 Deadlift 135/95#
40 bent over row 135/95#
30 hang power clean 135/95#
20 shoulder to OH 135/95#
10 squat Snatch 135/95#
STRENGTH
Push Press 20RM
Xtra
AMRAP 10
5 C2B pull up
5 HSPU
5 stone over shoulder 150/100#
 
WEDNESDAY 2/8/2017
WOD
AMRAP 20
Buy-in: 1 mile run
Then AMRAP
5 pull up
10 ring push up
15 air squat
STRENGTH
Sumo DL 10x 3 OTM
Xtra
Secret service snatch test
Max reps KB Snatch alternating sides in 10:00 53/35# (cannot put KB down)
 
THURSDAY 2/9/2017
WOD
Partner WOD P1/P2
For time:
Box jump 2->20 x2
Pull up 2->20 x2
Double under 3->30 x3
Push up 2->20 x2
STRENGTH
OH Squat 5×2 E3M
Xtra
30 rope climbs 15′ for time
 
FRIDAY 2/10/2017
WOD
AMRAP 12
40′ Dumbbell high carry (at shoulder) lunge 40/30#
10 DB push Press 40/30# each hand
10 Burpee over DBs
STRENGTH
Bench Press 5×2 OTM
Xtra
Pull-up/dip complex-ALPHA
EMOM 10
5 strict pull up
5 strict ring dip