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Tuesday 3/7/17

A. 15 minute Emom 1st–15/12 calorie row 2nd–15 kipping hspu 3rd–50 double unders . . . B. Back Squat 1×5 at 60% 1×5 at 65% 1x max reps at70% 20 at 55%

Friday 3/3/17

A. 17.2 12 minute AMRAP 2 rounds 50 ft walking lunges 50/35 16 ttb 8 Dumbbell Cleans 2rounds 50ft walking lunges 50/35 16 bar muscle ups 8 dumbbell cleans . . . We will discuss scaling options in class!

Thursday 3/2/17

A. EMOM for 15 minutes 1 Squat Clean. Begin at 50 percent 1rm and build .. . . B. 7 Minute Amrap 50 Double Unders 10 Power Cleans 135.95

Wednesday 3/1/17

A. Every 3 minutes for 21 minutes 400m Run 12 Wallballs B.4×5 Back Squat–work to a good weight for the day and stay there

Tuesday 2/27/17

A. 10 min EMOM 1 Strict Press 1 Push Press 1 Push Jerk B. 4 rounds for Time 12 TTB 12 Push Jerks 135/95 12 Box Jumps

Monday 2/27

A. 5 Rounds for Time 400m Run 20 Situps 500m Row 10 HSPU B. 3 x10 Dumbbell Bench Press alternating with 3×10 Renegade Rows iF you need to do 17.1 the cut off is 7pm!

Thursday 2/24/17

A. 24 minute Amrap 20 Air squats–work on depth and rom here 400m Run 20 Pushups 500m Row 5 Prowler Pushes (down and back on turf=1) 30s Plank B.—Get Ready for Open announcement at 8pm! Come to CTC then if … Continued

Wednesday 2/22/17

A. 15 minute EMOM 1st–50 Double Unders 2nd–3 Deadlifts building up to working weight for B. 3rd–12 Burpees . . B. 4 Rounds For Time 10 Deadlifts 225/155 10 Wallballs 10 C2b Pullups 10 Box Jump Overs 24/20

Tuesday 2/21

5 Rounds for time 60s Row for Max Calories Strict Press 75/55 . . . Men will accumulate 40 reps each round. Women will accumulate 30 Reps each round. If you get 20 calories on the rower you have 20 … Continued

Monday 2/20/17

From CrossFit.com For time: 42 GHD sit-ups 115-lb. squat clean thrusters, 21 reps 30 GHD sit-ups 115-lb. squat clean thrusters, 15 reps 18 GHD sit-ups 115-lb. squat clean thrusters, 9 reps . . . Scale with lighter load and ambit … Continued

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