Back Squats/Shoulder Press

Today’s Workout

Back Squats
5-5-3-3-1-1

Shoulder Press
5-5-3-3-1-1

3 Rounds
2 min Max Rep Singles
1 min Rest
2 min Mex Rep Double Unders
1 min Rest

Wall Balls/Box Jumps

Today’s Workout

12 min AMRAP
1 wall ball/1 box jump…2 wall balls/2 box jumps…3 wall balls/3 box jumps…get the highest reps possible of walls balls & box jumps in the 12 min.

Row/Squats/Double Unders

Today’s Workout

21-15-9
Row
Squats
Double Unders

CrossFit Games Open WOD #1

Today’s Workout

Deadlifts
5-5-3-3-1-1

Optional WOD

5 min AMRAP
Max Rep Burpees

Advanced – CrossFit Games Open WOD #1
7 min AMRAP
Max Rep Burpees

Lunges/KBS

Today’s Workout

1-10
Jumping Lunges & KBS

Advanced WOD

1-10-1
Jumping Lunges & KBS

Back Squats/Shoulder Press

Today’s Workout

Back Squats
5-5-3-3-1-1

Shoulder Press
5-5-3-3-1-1

Optional WOD

3 Rounds
25 Push-ups
25 Box Jumps

CrossFit Game Are Upon US

Tomorrow at 5pm CrossFit will be posting the first workout for the Open portion of the Games. The Open will last 5 weeks with a workout posted each week. Each workout will be posted on Wednesday at 5pm and competitors will have until Sunday at 5pm to submit their results. After the 5 weeks of the Open, 60 men and 60 women from the 17 different regions will be selected to make their way to their respected Regional event. All athletes are vying to make their way to the CrossFit Games held at the Home Depot Center, July 13-15.

Currently we have 5 members (Andy, Kay, Bob, Teddy and Alex) signed up for the Games and will start doing the Open WODs this week. I encourage our members to support these 5 any way we can. We will be posting weekly updates with their WOD results. Kill it you guys!

“March Madness” Nutrition Info

“March Madness” Nutrition Information

Run

Today’s Workout

Run 1 mile
Rest 3 min
Run 1 mile
Rest 3 min
Run 1 mile

Push Press/Box Jumps/Run

Today’s Workout

5 Rounds
10 Push Press
15 Box Jumps
200m Run

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