April 1

Pukie The Clown (Have you met him?)

1 RM Overhead Squat

1 RM Weighted Pull up

3x10 GHD Sit ups

3x10 Back Ext.

March 31

Get this book, read it, live it and enjoy a healthy life! (HERE)

"JERRY"

For Time:

1 Mile Run

2k Row

1 Mile Run

March 30

Tony Ruiz Massage Therapy

Click (HERE) to check out his site!

5 Rounds of:

5 Deadlift (275#185#)

10 Burpees

Or

CrossFit Open WOD
15min AMRAP of:
9 Deadlift (155#/100#)
12 Push Ups (Hands release at the bottom)
15 Box Jumps (24"/20")

March 29

How much Fish Oil should I be taking? 

Click (HERE) for a Fish Oil Calculator

WOD

5 Rounds of:

10 Power Snatch (95#/65#)

10 Ring Dips

200m Run

March 28

 Skill Work

Split Jerk

Metcon

For Time:

10-9-8-7-6-5-4-3-2-1 Front Squat (135#/95#)

1-2-3-4-5-6-7-8-9-10 Pull up

Alternating (ex. 10 FS, 1 Pull up, 9 FS, 2 Pull ups....)

March 25

Candice Ruiz killing the Clean / HSPU WOD at last years CF Games!

3-2-2-1-1-1 Bench Press

3-2-2-1-1-1 Overhead Squat

On the min. every min. for 10min:

2 Power Cleans @ 75% of 1RM.

March 24

Pose Technique

3 Rounds of:

200m Run / 400m Run / 600m Run

 1:1 Work to Rest Ratio 

(ex. 200m run in 45sec, rest 45 sec then 400m run, rest 400m time, and so on...)