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WOD 3/31/17

A) Every 90 seconds for 10 rounds 1. Bench Press x 5 2. KB Russian Twist x 20 B) In teams of two, alternate rounds to complete AMRAP15: 30 Double Unders 10 Push-ups

WOD 3/30/17

A) Every 90 seconds for 12 rounds: 1. Deadlift x 2 2. Tall Box Jump x 4 B) For time: 4 Rounds 4 Alternating Lunges (115/75) 4 Strict Pull-ups *rest 2 minutes 5 Rounds 5 Front Squats (115/75) 5 Burpees over Barbell *rest 2 minutes [repeat]

WOD 3/28/17

A) Every 90 seconds for 5 rounds: Run 200 meters Max Burpees with time remaining Rest 30 seconds B) 3 Rounds for max reps Strict Press x 1 minute (75/55) Toes to Bar x 1 minute Rope Climb x 1 minute *rest 1 minute after every movement

WOD 3/27/17

A) Every 90 seconds for 12 rounds: 1. Front Squat x 3 2. Plank x 1 minute (alternate between regular and side planks every round) B) AMRAP10 7 Hang Power Cleans (115/75) 10 Pull-ups 14 Box Jumps (24/20)

WOD 3/25/17

2 Rounds for time: 600 meter Run 20 Box Jumps (24/20) 40 Push Press (45/35) 20 Toes to Bar Immediately followed by a cash out of: 40 Burpees

WOD 3/24/17

A) 2 Rounds not for time: 100 Single Jumps Buy in 20 Wall Balls (14/10) 200 meter Run 10 Jumping Lunges B) “CrossFit Open 17.5” 10 Rounds for time 9 thrusters (95/65) 35 Double Unders      

WOD 3/23/17

A) 4 Rounds for time 400 meter Sprint 2 minute Rest B) 4 Rounds for time: 12 GHD Sit-ups 8 Goblet Squats (20/12) 12 Russian KBS (20/12)

WOD 3/22/17

A) Every 90 seconds for 14 rounds: 1. Weighted Pushups x 5, 2. Handstand Walk x 25 ft B) For time: 20 Wall Balls (20/14), 20 Pushups, 20 Abmat Situps, 15 Wall Balls, 15 Hand Release Pushups, 15 Knees to Elbow, 10 Wall Balls, 10 Handstand Pushups, 10 Toes to Bar

WOD 3/21/17

A) Every 2 minutes for 14 minutes: Power Clean x 1 Push/Split Jerk x 2 B) “Grace” For time: 30 Clean & Jerks (135/95) *10 minute Cap C) 4 Rounds for time: 10 Cal Row 10 Broad Jumps (6ft/4ft) 10 Burpees