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Greenway Plaza

25 March 2017

24 March 2017 – “Open WOD 17.5”

24 March 2017 Warm-up: 5 Rounds: 20 Single Unders (progresss to DUs for Rounds 4/5) 10 Pull Throughs – (Pushup, then a Downward Dog) 5 Lateral Lunges 3 Thrusters   WOD:  Open WOD 17.5 Ten rounds for time of: 9 thrusters, 96/65 lb 35 double-unders   https://project6-dru
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23 March 2017

23 March 2017 Warm-up: 500m Row, 21-15- 9 Goblet Squats, Mountain Climbers, Burpees, Spend some time pausing in bottom, 500m Row Strength: Front Squat: Tabata (155/95), Rest 60 Seconds, Back Squat: Tabata (155/95) WOD: 12 min. AMRAP: 1x Deadlift (315-405/225) 15x Sit up 25x Double Und
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22 March 2017

22 March 2017 Warm-up: 8 Minute AMRAP – Partner A:  Run to the End of the Parking Lot and Back, Partner B:  Slow Thrusters 8 Minute AMRAP – Partner A:  Fast Walk to the End of the Parking Lot and Back, Partner B:  Renegade Rows   Strength: Bench Press: 8@ 75%, 8@75%,
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21 March 2017

21 March 2017 Warm-up:  4 Rounds: 250m Row, 2x Wall Walks, 10x Push ups Strength: Strict Press: 8@ 75%, 8@75%, 8@75%, 8@75% WOD: EMOM: 20 min. 5x Thruster (95/65) ARX or (45/33) RX 5x Burpees For every missed minute or rest, row 250 Meters upon completion Durability: Tabata Flutter Ki
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20 March 2017

20 March 2017 Warm-up: West Alabama Run then 2 rounds: 25m Walking lunge, 10x Burpees, 15x Goblet Squat. Strength: Back Squat: 8@ 75%, 8@75%, 8@75%, 8@75%. WOD: 7 Rounds for time: 5x Power Clean (115/85) 7x Shoulder to Overhead (115/85) 12x Kettlebell Swing (53/35) Run to the End of t
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18 March 2017

18 March 2017 Warm-up:  Eastside Lap, 3 Rounds: 15 Slam Balls, 15 Squats with Slam Balls, 10 Burpees WOD:  4 Rounds For Time Teams of 2 (one person working at a time) 200m team relay (one person at a time, so both run separately) 5 Rope Climbs (or 10 Rope Raises) 10 Kipping HSPU 15 Ha
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17 March 2017 – Open WOD 17.4 – http://allsportcrossfit.com/17-march-2017/

  17 March 2017 – Open WOD 17.4 Warm- up:  Run to W. Alabama and back then, 7 rounds: 10 good mornings 10 back squats 10 shoulder press row 100 Meters (with a light bar) Strength:  (before or after 17.4) – Squat Clean – 5-3-3-1-1-1 WOD – 17.4 (https://proj
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16 March 2017

16 March 2017 Warm-up:  200m Row, 20x Goblet squat, 200m row, 20x Jumping lunge, 200m row, 20x Barbell Jumping Air Squat. Strength: Front Squat: 8@50%, 8@70%, 8@70%, 8@70% Work Capacity: 6 Rounds for time: 333m Run around the Block 16x Kettlebell Swing (55/35) 8x Pull up Cool Down: Wa
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15 March 2017

15 March 2017 Warm-up: 800m run, 3 rounds: 10x DB Hang Snatch (5/side), 20x 4ct. Flutter Kick, 10x Burpees. Strength: Bench Press: 8@50%, 8@70%, 8@70%, 8@70% WOD: 16 min AMRAP: 6x Clean and jerk (115/85) 8x Toe to Bar 10x Wall Ball Run to the end of the parking lot and back Cool Down:
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