We have LOTs of outdoor workout space

WODs for March 9th-14th 2020

Have you been reading The Hummingbird’s Daughter? This is the first book in our Knitting Club series… we will set a date for the discussion (and wine sipping) towards the end of the month!

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 14 minutes of:
3 weighted pullups 40/25#- single DB
6 DB floor press 40/25# DBs
9 DB front squats- same as floor press

Monday 5pm Open Training Hour

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Power clean
Post heaviest load of 5/3/1
Practice L-Sits for 10 minutes
Practice Front and Back scales for 10 minutes

Tuesday’s 5pm Specialty Class- Underground Strength Session
A date with the sled and some ropes

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
4 deadlifts (140/85kg)
20/15 Army combat fitness push ups
Post time, load, and any scaling

Wednesday 5pm Open Training Hour 

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
12 chest to bar pull ups
9 front squats 70/55kg
400m run
Post time and scaling

Thursday’s 5pm Specialty Session- CrossFit Endurance Training
Some longer duration monostructural work blended with other movements

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Tabata These Movements (8 sets of 20 seconds ON, 10 seconds OFF)
Single arm overhead squat (50/35#) alternate arms every set
Rest one minute
Rest one minute
Alternating DB snatch (50/35#)
Rest one minute
Strict abmat sit ups
Rest one minute
32/24kg Russian KB swing
Post total reps of each movement

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD

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