Workout of the Day  - March 2018 Archive

3/31/18

Strength: Make-up Day

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3 RFT:

50 GHD Situps

25 Strict HSPU

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3/30/18

Strength: 1 RM Make-up

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For Time:
2000 M Row
100 Wall Ball (20/14)
20 Toes To Bar

3/29/18

Make up or Skill Work/Mobility

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10 Minute AMRAP:
50ft Walking Lunge Steps (53/35 KB)
10 DB Power Cleans (50/35)
10 Hand Release Pushups

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3/28/18

Strength: 1 RM Front Squat

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4 RFT:

400m Run

100m Farmer's Carry (60/40)

20 KB Swings (53/35)

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3/27/18

Any move from CF Total + Max Reps for DB Press w/40% of 1RM achieved for Press

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5 RFT:
12 Alternating DB Snatch (50/35)
8 Burpee Box Jumps (24/20)

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3/26/18

18.5

or CrossFit Total

3/24/18

Strength: Make-Up Day

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HAVANA

25 Min AMRAP:

150 Double Unders

50 Pushups

15 Power Cleans (185/125)

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3/23/18

18.5

7 Min AMRAP:

3-6-9-12-15-18-21,...etc.

Thrusters (100/65)

C2B Pullups

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3/22/18

Skill Work/Mobility

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10 RFT:
1 Power Snatch (185/125)
3 OHS (185/125)

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3/21/18

Strength: Back Squat (4 Reps @ 85% of 1RM)

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7 Minute AMRAP:
10 SDLHP (135/95)
10 Push Press (135/95)

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3/20/18

Skill work/Mobility

The Ghost
6 Rounds/1 Min each
Rowing
Burpees
Double Unders
Rest
Separate scores for each

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3/19/18

Strength: Press (4 Reps @ 85% of 1RM)

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18.4

or

8 RFT:
400m Run
- Rest 90 Seconds -

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3/17/18

3 RFT:

800m Run

25 Toes to Bar

25 Wall Ball (20/14)

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3/16/18

18.4

21-15-9:

Deadlift (225/155)

HSPU

- Then -

21-15-19:

Deadlift (315/205)

50-ft HS Walk after each set 

- 9 Min Cap -

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3/15/18

Strength: Press (6 Reps @80% of 1RM)

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4 RFT:

30 GHD Situps

30 GHD Hip Extensions
100-ft Handstand Walk

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3/14/18

Mobility/Skill Work

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Five 3 Minute Rounds:
10 Front Squats (185/125)
10 Box Jumps (36/30)
Row for Max Calories
- Rest 3 minutes between rounds - 

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3/13/18

Strength: Back Squat (6 Reps @80% of 1RM)

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27-24-21-18-15-12-9-6-3:
KB Swings (53/35)
Pushups
Abmat Situps

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3/12/18

18.3

or

For Time:
250 M Row
500 M Row
1000 M Row
500 M Row
250 M Row
- 1 Minute rest between efforts - 

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3/10/18

Strength: Make-up Day

5-4-3-2-1:
Rope Climbs
Clean & Jerk
Men=145-165-185-205-225
Women=115-125-135-145-155

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3/9/18

Open 18.3

2 RFT:

100 Double Unders

20 OHS (115/80) 

100 DUs

12 Ring MUs

100 DUs

20 Alt. DB Snatch (50/35)

100 DUs

12 Bar MUs

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3/8/18

Strength: Back Squat (8 Reps @75% of 1RM)

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5 Minute AMRAP:
3 Deadlift (275/185)
7 Push Press (115/75)

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3/7/18

10 EMOM:
Even: 5 Hang Snatch (95/65)

Odd: Calorie Row Sprint (10/7)

3/6/18

Strength: Press (8 Reps at 75% of 1RM)

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12 Min AMRAP:

20 GHD Situps
10 Left Arm OHWL (60/40)
10 Right Arm OHWL (60/40)

3/5/18

Mobility/Skill Work

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18.2

1-2-3-4-5-6-7-8-9-10:

DB Squats (50/35) (35/20)

Bar-facing Burpees

18.2a

1RM Clean

12 Min Time Cap

- Or -

5K Row (Time Trial)

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3/3/18

"T"

5 RFT:

100m Sprint

10 Squat Clean Thrusters (115/75)

15 KB Swings (72/53)

100m Sprint

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3/2/18

18.2

1-2-3-4-5-6-7-8-9-10:

DB Squats (50/35) (35/20)

Bar-facing Burpees

18.2a

1RM Clean

12 Min Time Cap

3/1/18

Shoulder Press 
1-1-1-1-1
Push Press
1-1-1-1-1
Push Jerk
1-1-1-1-1
Increase Load on each Rep

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