WOD March 22nd

Strength: 5,5,5,3,3,3 OHS

WOD:

60 Wall Balls for time 20/14

Every Minute on the Minute Do

5 Box Jumps

5 Pullups

Core: 3×15 GHD’s

WOD March 20th

Strength: 5,5,3,3,1,1 Clean

WOD:

50 Double Unders or 100 Singles immediately followed by:

3 Rounds for time

15 Kb Swings 70/53/35#

7 Pull Ups

4 Cluster (clean into a thruster) 155/95#

CORE:  3 x max L sit  3×15 plate sit ups

WOD March 19th

Strength: 3×5 Back Squat

WOD:

40 Air Squats

Row 500m

20 Push Press 75/55#

10 Burpees

Row 1000m

10 Burpees

20 Push Press 75/55#

Row 500m

40 Air Squats

CORE: 50 KTE and 40 Half Moons

Wod March 18th

Strength: 3×5 Bench Press

Wod:

3 Rounds for time

20 Box Jumps

10 Chest to Bar Pull ups

5 HSPU

Core:

100 Ab Mat sit ups for time

CrossFit Open

We will be hosting the first workout of the open 3/17-3/21 @0900 everyday. Send me an email if you wish to participate.  Even if you dont want to participate come in and support the athletes competing, should be a good time!!!

WOD March 16th

Strength: Back Squat 5,5,5,3,3,3

WOD:

Row 2K

Rest 30 Seconds

Max GHD Situps For 2 Min

Rest 30 Seconds

Max Air Squats For 2 Min

Rest 30 Seconds

Max Double Unders For 2 Min

Core: Tabata Planks

CrossFit Open

CrossFit StompinGround will be hosting the first open workout with the first run through being at 0900 on March 17th. We do need judges so if you can make it out to help please do. See you there and good luck!!!

WOD March 15th

Remember if you are coming in on St. Patricks Day (March 17th) you will have to wear green or there is a 50 Burpee Penalty…. Underwear does not count BTW :)

Strength: 5,5,5,3,3,3 Bent Over Rows

WOD:

5 Rounds

5 DB Deadlifts 40/25/15

5 DB Hang Cleans 40/25/15

5 DB Push Press 40/25/15

5 DB Burpees 40/25/15

Core: 3 Max L Sits, 15 Band Rollers