Tuesday (2017MAR21)

–   Gymnastics: Glute-Ham Raises 4 x ME   WOD: CrossFit Mainsite 170316 5 Rounds 10  Double KB Clean & Jerks 24/16kg 3 Muscle Ups   Weightlifting: Muscle Snatch + OH Squats + Sotts Press 4 x (2+2+2)   Snatch 77% x 2 x 5   Snatch Pull...

Monday (17MAR20)

  –   Strength: 10min EMOM Pause Back Squats 5sec Pause In Bottom x 2   WOD: “Spicy Annie” 50-40-30-20-10 Double Unders Abmat Situps *Every Minute On The Minute Perform 2 Power Clean 135/95#   Weightlifting: Muscle Snatch + Snatch...

Friday (2017MAR17)

-You’re gonna need the Luck of the Irish to get through today’s Workout   Weightlifting: Clean (3sec Pause in Bottom) + Front Squat + Jerk 7 x (1+2+1)   WOD: 21-15-9 Airdyne Calories Wall Balls 20/14# Lateral Burpees Over Paralette rest 3mins...

Thursday (2017MAR16)

-You Said It Robin!   Gymnastics: 3 Rounds 10 MU Progressions ME Noes & Toes   WOD: For Time 800m Run 30 Deadlifts 135/95# 400m Run 20 Deadlifts 185/125# 200m Run 10 Deadlifts 225/155#   Weightlifting: Cheesecake Recovery...

Wednesday (2017MAR15)

-Gymnastics are Fun!   Strength: 14min E2MO2M 5x Front Squats 3x Box Jumps 24/20″   WOD: For Time 20 Burpees 20 Pullups 20 Box Jumps 20 Ring Dips 20 T2B EMOM perform 5 SDHP @ 75/55#   Weightlifting: Push Press + Jerk Behind Neck + Split Press BN 4...