3/19/2014

Main – WOD

Back Squat (7×3@ 85% of 1rm from CF/ CFFB Total)

Metcon (Time)

10-8-6-4-3-6-9
Power Snatch 95/65
Hand release Push Ups
V-ups

3/18/2014

Main – WOD

Metcon (Time)

5 RFT:
10m Front Rack Lunge 135/95
5 Front squats 135/95
5 Shoulder to Overhead 135/95
20m Sprint

3/17/2014

Main – WOD

Low Bar Back Squat (3×3@ 75% of 1rm)

Metcon (Time)

For Time:
30 Chest to bar Pull ups
50 KB Swings 1.5/1.0
100 Squats

3/13/2014

Main – WOD

Deadlift (3×7 @65% of 1rm from CF Total or CFFB Total)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

3/12/2014

Main – WOD

Shoulder Press (5,5,5,5,5)

Metcon (Time)

5 RFT
5 Pull ups
5 Box jumps 24/20
10 Wall balls 20/14
10 Burpees

3/11/2014

Main – WOD

Front Squat (10-1-5-1-3-1)

Metcon (Time)

For Time:
80 OH Lunges 45/25
60 Bumper plate burpee
40 Bumper plate sit ups