Saturday Workout of the Day


Goblet Squats

Push Ups

Ring Rows

Side Plank Grave Diggers

Russian Twists

Plank Shoulder Tap

Sit Ups

Alt DB Snatch

Ball Slams

Battle Ropes 

Squat Jumps
X 2
CrossFit 9AM

With a partner:P1 goes then rests while P2 goes then switch to the next station.

For Max Reps
2 min AMRAP of:

14/12 Cal Row to Max rep DU

(Then P1 rests 2 min while P2 goes)
2 min AMRAP of:

10 Bar Facing Burpees to Max Rep Deadlift (205/135)

(then P1 rests while P2 goes)
2 min AMRAP of:

14/12 cal row to Max Rep Box Over 24/20

(Then P1 rests while P2 goes)
2 min AMRAP of:

10 Bar Facing Burpees to Max Rep Power Cleans (205/135)

(Then P1 rests while P2 goes)
Post number of reps your team scored to the board. This is a 32 minute work out

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Thursday Workout of the Day

With a partner AMRAP 12 minutes of the following sets alternating rounds and 1 person working at a time: Set 1 

15 wall balls 20/14 

100m med ball run
Set 2 

12/10 calorie row with 2 45# bumbers under the back side

8 nopubbo 
Set 3 

25 DU

10 HSPU or Decline PU with feet on a box or tire

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Tuesday Workout of the Day

Minute 1 3 wall walks (sub inch worms)

Minute 3 1 rope climbs (advanced to legless)

Minute 3 10 goblet Squats 53/35

Minute 4 3 skin the cat (beginners keep rings close to floor)

15-12-9 reps for time of: 

Squat Cleans 135/95

Muscle-ups (sub CTB or jumping CTB)

Post time to comments.

Every 8 minutes for 32 minutes (or 4 Rounds):

400 meter run

60 Double Unders (60 Singles for Beginners, 40 Doubles Inter, 60 Advanced)

15 Strict Handstand Push-Ups 

60 Double Unders

400 meter row

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Monday Workout of the Day

March 6 March 7 March 8 March 9 March 10 Saturday2

Burpee 185-lb. back-squat ladder(beginners sub dumbell squats)

Rest 3 minutes Burpee 

Burpee 115-lb. shoulder-press ladder 

Rest 3 minutes 

Burpee 245-lb. deadlift ladder 
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. 
Use as many sets each minute as needed. 
Post number of minutes completed for each ladder to comments.

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Saturday Workout of the Day

Buy in: share 30 clean and jerks 135/95 115/75 95/55Plus alternate 10 rounds of:

100m run

5 burpees over bar

5 Thrusters

5 burpees over bar
Post total time for both parts to the board.

Squat Jumps

Mountain Climbers

Jumping Lunges

200m run
Rest 3 Min

Squat Jumps

Mountain Climbers


Jumping Lunges

200m run
DB Complex:

8 Power Cleans 

8 DB Squats

8 DB Push Press

8 DB Renegade Rows
Tabata Squats

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Wednesday Workout of the Day

In Teams of 2:30 min AMRAP of:

Filthy Fifty
50 Box jump, 24/20 inch box

50 Jumping pull-ups

50 Kettlebell swings 53/35

50 walking lunges

50 Knees to elbows(sub hanging knee raises or sit ups)

50 Push press 45/33

50 Back extensions (sub PVC pipe good mornings)

50 Wall balls 20/14

50 Burpees

50 Double unders
Post team name rounds and reps to the board.

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Tuesday Workout of the Day

Dead Lift 5 x 40%

5 x 50%

3 x 60%

2 x 70%

CrossFit WOD

AMRAP 10 minutes

10 HSPU ( advanced do 6″ deficit)

20 cal row or 200m run

30 single leg squats (alternating)

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1-


10 Pistol Squats

15 Double Unders
Station 2-

15 Ball Slams

10 Wall Balls

5 DB Split Snatch per arm
Station 3-

300 Meter “Elevated” Row (place 2 45# bumper plates under back of rower)
Teammates can only rotate after the rowing partner is finished. Record total rounds and reps per station.

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