Tuesday (2016March22)

-Be tougher and less emotional than Dawson   WOD: 20min AMRAP 5 Clean and Jerk 145/110# 10 Pullups 20 Burpees   Weightlifting: Push Press 6x3 HAP   KB OH Squats 4x5/each arm HBP   Weighted Pullups 5x3...

Monday (2016MARCH21)

-Sprint everywhere   WOD: 20mins to Establish 3RM Strict Press then 6x300m Sprint rest 1min between   Weightlifting: Pause Snatch at Knee 7x2 HAP   Good Mornings 5x8 HBP   Reverse Grip Bench Press 5x5...

Saturday (2016MAR19)

-Mister Rogers is ready for this workout   WOD: “CrossFit Open 16.4” 13min AMRAP 55 Deadlift 225/155# 55 Wall Balls 20/14#-10/9ft 55cal Row 55 HSPUs...

Friday (2016MAR18)

-Doing this workout will get your grip like this guys   WOD: 10-9-8-7-6-5-4-3-2-1x Ground-to-Overhead 2xDB (35/30#) Plate Pinch Farmer Carry 10ft (45/35#)   Weightlifting: Power Snatch 1RMFD then 10min EMOM 2@75+%   Tempo Deadlifts 4x3 (5-1-5-1)  ...

Thursday (2016MAR17)

-Who feels like this?   WOD: “Skinny Karen” 150x Wallballs (14/10#)   Weightlifting: Make up a day you missed this...