WOD: Mar 29, 2018

• 20:00...3RM btn S/J
• 4 RFT: 5 Box Jump, 10 D/L, 15/12 cal C2

PSA: Mar 28, 2018 Coach's Challenge

• Tune in each Wed for The Coach's Challenge. Skill. Strength. Stamina. All apply, one will outweigh the others. Time? Task?
• Plz be mindful of private/semi private sessions taking place :-)
• 7a & 4:30pm (max 8 athletes ea session)  We start at 7a & 4:30p (these private & semi private clients do not mind the "CrossFit energy" we bring). Plz do not ask to do other things.
• Level I: 25 KBS (24kg/16kg)
  Level II: 30 (ea arm) KB Snatch (24kg/16kg)
  Level III: 10:00 = 200 KB Snatch (24kg/16kg)
  Level IV: 10:00 = 150 2 DB/KB C&J 

WOD: Mar 27, 2018

• 20:00...3RM B/S
• E:90 (5 cycles) 10 Press <65%
  3:00 Recovery
• E:90 (5 cycles) 10 D/L <65%
  *In a perfect world you will get 5 x 10 unbroken*
   

WOD: Mar 26, 2018

• 20:00...Sn Complex (2 Sn Pull + 2 P/S + 1 Sn) = 1
• 18.5: AMRAP/7: 3 Thrusters (100/65), 3 C2BPU, 6 & 6, 9 & 9...
  (or)
• 3 KBS (53/35), 3 Goblet Squats, & 3 Burpees, 6 6 & 6, 9 9 & 9...
   

PSA: Mar 25, 2018

• New movements will be tested this week. Order tbd...
  Sn Complex (2 Sn Pull + 2 P/S + 1 Sn) = 1
  B/S = 3RM
  IBP = 3RM
  btn S/J = 3RM
  Cl (w/ :03 pause at knee) = 3RM

WOD: Mar 24, 2018

• Week 3: 3 F/S + 1 Jerk = 1...55/3, 65/3, 75/3, 85/2, 95/1
  treat it as _ x 1
• AMRAP/12 Partner WOD
  P1 = 20 MBS, P2 = Push Up (score), P3 = TTB (score)

WOD: Mar 23, 2018

• Week 3: 3 pos Sn (hip - knee - floor = 1) 55/3, 65/3, 75/3, 85/2, 95/1
  treat it as _ x 1
• 4 RFT: 20 DU, 15 KBS, 10 Goblet Squat, 5 S2OH (swap from rd to rd)

WOD: Mar 22, 2018

• Week 3: btn Press (from split) set a number*
  OH Lunge (from split) 2 ea leg, set a number*
• * end higher than previous week*
• 4 RFT Partner WOD: 10 Thrusters (95/53) 20 D/L (185/123)
  1 Rd: P1 = Thrusters, P2 = D/L...P1 = D/L, P2 = Thrusters

PSA: Mar 21, 2018 Coach's Challenge

• Tune in each Wed for The Coach's Challenge. Skill. Strength. Stamina. All apply, one will outweigh the others. Time? Task?
• Plz be mindful of private/semi private sessions taking place :-)
• 7a & 3:30pm (max 8 athletes ea session)  We start at 7a & 3:30p (these private & semi private clients do not mind the "CrossFit energy" we bring). Plz do not ask to do other things.
• Level I: D/L @ .75 BW
  Level II: D/L @ 1.5 BW
  Level III: D/L @ 2 x BW
  Level IV: D/L @ 2.5 x BW

WOD: Mar 20, 2018

• Week 3 BP: (not week 3, but...) 10 x 10 @ <50% based off 3RM
  *in a perfect world we will go EOMOM*
• Accy Work: Accumulate 50 DB/BB BOR, Face Pulls, Band Pull Apart

WOD: Mar 19, 2018

• Week 3: 2 Cl Pull + 2 P/C + 1 Cl = 1...55/3, 65/3, 75/3, 85/2, 95/1
  treat it as _ x 2+2+1
• AMRAP/12: 3 HSPU, 6 Alt Pistols, 9 C2BPU

WOD: Mar 17, 2018

• Week 2: 3 pos Sn (hip - knee - floor = 1) 50/3, 60/3, 70/2, 80/2, 90/2
  treat it as _ x 1
• S = Squat Jumps
  T = Tri Dips
  P = Pull Ups
  A = Alt Jump Lunges
  T = Tuck Jumps
  R = RDL
  I = IBP
  C = C2
  K = KBS
  S = Spiderman Plank
  D = DB Curls
  A = Ab Mat Sit Up
  Y = Yeti, as in visit the Yeti & grab an adult beverage

WOD: Mar 16, 2018

• Re-Test: btn Press (from split) set a 3RM number*
                OH Lunge (from split) 2 ea leg, set a number*
• * attempt to end higher than previous week*
• 4 RFT: 200m, 5 P/S, 5 OHS
  Alternate Run/Row on 200's

WOD: Mar 15, 2018

• Week 2 B/P: 50/5, 60/5, 70/2, 80/2, 90/2
  straight sets, nothing to see here, keep it moving folks
• Descending/Ascending F/S & P/P (for time)
  F/S = 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  P/P = 1, 2, 3, 4, 5, 6, 7, 8, 9, 10