3-27-15

Main – CrossFit Warm-up CF Thunderdome Jumps (No Measure) 200m Run 2 Rounds 20 DUs – 50 Singles 10 Strict Full Range Push Ups 10 V-Ups 10 Air Squats 10 Board to Board Broad Jumps 10...

3-26-15

Main – CrossFit Warm-up CF TD (No Measure) 500m Row 2 Rounds 20 DU’s (60 Singles) 10 Push Ups 10 Sit Ups 10 Air Squats 10 Good Mornings 10 Lunges Skill Work 15 Min Skill Work...

3-25-15

Main – CrossFit Warm-up CFTD Lunge (No Measure) 200m Run / 250m Row 3 Rounds 20 Mountain Climbers 10 Push Ups 10 V-Ups 10 Air Squats 10 Lat Lunges Metcon Metcon (Weight) 7 Min EMOM –...

3-24-15

Main – CrossFit Warm-up CFTD-1 (No Measure) 2 Rounds 200m Run 10 Push Ups 10 Sit Ups 10 Air Squats 10 Jumping Jacks 10 Good Mornings High Knees/Butt Kicks Skill Work Kipping Pull Ups Kipping HSPU...

3-23-15

Main – CrossFit Warm-up CFTD-3 (No Measure) 2 Rounds 20 Mountain Climbers 10 Good Mornings 10 Push Ups 10 Sit Ups 15 OHS w/PVC Pipe High Knees / Lunges Metcon Metcon (Weight) 8 min EMOM 8...

3-20-15

Main – CrossFit Warm-up CFTD Jump Squat (No Measure) 2 Rounds 200m Run / 250 Row 15 Box Mountain Climbers 10 MB Push Ups 10 MB V-Ups 10 Lat Lunges 10 ISO-Squat Jumps (3 sec pause)...

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...