March 2015

WARM UP: 10 Inch Worms; 20 Second Couch Stretch; 10 Hanging Leg Raises; 5 Hand Stand Holds; 50 Jumping Jacks SKILL: 4 x 400 M Run Score Fastest Time Rest 2 Minutes 2 x 500 M Row Score Fastest Time  

Warm Up:  2 Rounds of: 20 Lunges; 20 Air Squats; 20 Med Ball Cleans; 5 Dips; 5 Pull Ups; 20 Hollow Rocks; 20 Flutter Kicks SKILL: 15 minutes of Deadlifts; Squat Cleans and Jerks 

R & R

Warm UP: With a Partner do 2 Rounds of: 20 Med Ball Cleans 100 M Run 20 Med Ball Squats (Ball between you and your partner standing back to back) 100 M Run

WOD: 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65 lb.) 14 chest-to-bar pull-ups Etc., following same pattern

WARM UP: 50 Russian Twists 50 Hollow Rocks 50 Ab Mat Sit Ups 50 Hanging Leg Raises

WARM UP: 2 Rounds of: 20 Lunge Twist Squats; 20 second Couch Stretch; 5 Dips; 5 Pull Ups; 5 Push Ups SKILL: 12 Minute EMOM: 3 Hang Cleans + 3 Hang Snatches (115#M; 95#W)

WARM UP: 10 Minutes of : 10 Walking Lunges; 10 Air Squats; 10 Hollow Rocks; 10  Supermans WOD: CrossFit Total Find your 1 RM in the Back Squat + Shoulder Press + Deadlift. You have three attempts to make the 1RM.