March 12

Strength

3 x Max Rep Push Ups (3min rest between sets)

MetCon

3 Rounds of:

400m Run

20 Wall Ball

10 Pull Up

Sign up for our Olympic Lifting Clinic this Sat at 11am-1pm. The clinic will concentrate on the Snatch and the Clean and Jerk. Shoot me an email to reserve your spot. Spots are limited to ensure quality and attention. CMLofland@gmail.com

March 9

Strength

2-2-2-2-2

Deadlift

March 8

CrossFit Open WOD 12.3

18min AMRAP

15 Box Jump (24"/20")

12 Push Press (115#/75#)

9 Toes To Bar

March 7

Power

5 x Max Broad Jump

MetCon

A1. 10-9-8-7-6-5-4-3-2-1

Pull Up

A2. 2-4-6-8-10-12-14-16-18-20

Jumping Lunge

March 6

Skill Work

Double Unders

or

2min Max Double Under

MetCon

50 Air Squats

21 Ring Dip

21 Push Up

50 Air Squats

15 Ring Dip

15 Push Up

50 Air Squats

9 Rind Dip

9 Push Up

March 5

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Strength

3x Handstand Hold

 

"Michael"

3 Rounds of:

800m Run

50 Back Ext.

50 Sit Up

March 2

A1. 3-3-3-3-3 Deadlift

A2. 3-3-3-3-3 Press

1 Year Anniversary Party Tonight!!

6:00pm @ the CrossFit Box (our gym)