3-19-15

Main – CrossFit Warm-up ThunderDome (No Measure) 200m Run 2 Rounds 15 Singles Left Leg 15 Singles Rgt Leg 15 Alternating Legs 20 Mountain Climbers 10 Push Ups 10 V-Ups 2 Sampson Stretches (15 Sec Hold)...

3-18-15

Main – CrossFit Warm-up CFTD-2 (No Measure) 200m Run / 250m Row 2 Rounds 10 DB Push Press 10 Push Ups 10 Sit Ups 10 DB Good Mornings 10 Air Squats Metcon Metcon (No Measure) Sally...

3-17-15

Main – CrossFit Warm-up CFTD Squats (No Measure) 200m Run / 250m Run 3 Rounds 10 Mountain Climbers 10 Push Ups 10 Sit Ups 10 Air Squats Weightlifting Front Squat (+10 Lbs) Metcon Metcon (AMRAP –...

3-16-15

Main – CrossFit Warm-up CFTD JYD (No Measure) 200m Run / 250m Row 10 Push Ups Junk Yard Dog 15 Sit Ups Metcon Metcon (Weight) 6 Min EMOM 4 Deadlifts 3 Hang Cleans 2 Push Press...

Community WOD

Main – CrossFit Metcon Metcon (No Measure) 200 Sit Ups 200 DU’s (300 Singles) Metcon (Time) 2 Rounds 8 Wall Walks 40 Hang Cleans 95,65 40 Front Squats 95,65 50 Box Jumps 24,20 50 Deadlifts 95,65...

3-13-15

Main – CrossFit Warm-up CFTD-2 (No Measure) 200m Run / 250m Row 2 Rounds 10 DB Push Press 10 Push Ups 10 Sit Ups 10 DB Good Mornings 10 Air Squats Metcon Metcon (Weight) 6 Min...

3-12-15

Main – CrossFit Warm-up Warm-up (No Measure) 500m Row 2 Rounds 20 Jump Ropes L. Leg 20 Jump Ropes R. Leg 20 Jump Ropes Alternating 10 Push Ups 10 V-Ups 10 Good Mornings 10 Step Lunges...

3-11-15

Main – CrossFit Warm-up Warm-up (No Measure) 500m Row 2 Rounds 20 Jump Rope Left Leg 20 Jump Rope Right Leg 20 Alternating 10 Push Ups 10 V-Ups 10 SDHP 10 Air Squats Metcon Metcon (Weight)...

3-10-15

Main – CrossFit Warm-up Warm-up (No Measure) 500m Row 3 Rounds 20 Mountain Climbers 10 Push Ups 10 Sit Ups 5 Inchworms High knees / Butt kicks Metcon Metcon (Time) 3 RFT 20 DU’s / 60...

3-9-15

Main – CrossFit Warm-up CFTD-2 (No Measure) 200m Run / 250m Row 2 Rounds 10 DB Push Press 10 Push Ups 10 Sit Ups 10 DB Good Mornings 10 Air Squats Metcon Metcon (Weight) 7 Min...