Author: cfdavis

Strength

Use 10 Minutes to establish a new PR at an Unbroken DU Pyramid

Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5 

WOD

3 Rounds with 1 minute of work on each of the following 4 stations.

Dumbbell Thrusters 40/30lbs
Pull-ups 
Kettlebell Swings 24/16kg
Push-Ups

1 minute rest between each round.

Strength

EMOM for 10 Minutes

Working from the floor do 3 unbroken Split Jerks

WOD

3 Rounds for time of

20 Deadlift 185/135lbs
20 2-Count Mountain Climbers 
20 See the Lights Sit-ups (plate or dumbbell)

Strength & Skill work.

EMOM for 14 Minutes

Odd 3 Power Clean ~ 50-60% of your 1RM
Even Max set of unbroken Toes To Bar.

Choose a weight and a rep scheme that you can sustain for 7 rounds of each.  If you’re still working on T2B go with Knee Tucks or Knees to Elbows.

WOD

10 Rounds for time 

5 Burpees
10 Kettlebell Snatch 24/16kg

Strength

Tabata Hollow Rock
Tabata Superman Hold

WOD

AMRAP in 15 Minutes of 

400M Run
15 Box Jumps 24/20″
20 KB Sumo Deadlift High Pull 32/24kg

Strength

EMOM for 10 Minutes

Sprint 100M

WOD

AMRAP 12 Minutes

12 Lunges
10  Snatches 95/65lbs
8 Knees-To-Elbows

Tickets for Regionals will go on sale today!! They will be held from March 24-26th in Santa Rosa at Sonoma County Fairgrounds. Come cheer on Kirsten and watch Nor Cal’s top athletes compete!! Get your tickets soon if you are planning to attend as CrossFit events tend to be selling out faster and faster these days! 

http://games.crossfit.com/article/get-your-tickets-regionals-friday

Strength

1RM Weighted Pull-Up 

Use any pull-up style to get your chin over the bar with as much weight as you can.  If you’re not there yet work sets of 3 with as much resistance as possible. 

WOD

800M Run
9 Thrusters 95/65lbs
400M Run
15 Thrusters
200M Run
21 Thrusters

Strength

1RM Squat Snatch

WOD

5 Rounds For Time of

15 Kettlebell Swings 24/16kg
25 Double Unders

Strength

Deadlift 5×1

WOD

3 Rounds for time of 
20 Burpees Over The Bar
10 Power Cleans 135/95lbs

Remember, Tonight’s 5:30 class is Olympic Lifting! Regular CrossFit classes at 4:45 and 6:30!

Strength

1RM Push Press

WOD

3 Rounds of 1 Minute on each station. Rest 1 Minute Between Rounds

Wall Ball 20/14lbs
Sit Ups
Overhead Squats 45/35lbs
Push Ups
Kettlebell Snatch

Reminder that we have an 8 am class on Mondays and Wednesdays! Hope to see some of you there! 

Strength

Back Squat 5×1

WOD

AMRAP in 15 Minutes

5 Dumbell Push Press 40/30lbs
10 Weighted Step Ups 40/30lbs
15 2-Count Mountain Climbers