Monday, 3/14/2016

Please make sure that you sign up for any class that you’d like to attend: https://crossfitchantilly.members.pushpress.com/

 

Don’t forget to submit your score for 16.3 on games.crossfit.com (login) no later than 8 p.m. Monday 3/14/2016!

We will be CLOSED on Saturday, 3/19 due to a CrossFit certification being hosted at CFC. Open Workout 16.4 will be programmed on Friday, 3/18. Make-ups can be done on Monday, 3/21.

Mobility:
Hip Flexors

Strength:
Back Squat: 3×5

WOD:
2 Rounds:
AMRAP in 5 minutes:
8 Box Jump Overs
4 Power Cleans
Rest 1 minute

Core/Accessory:

4×15 V Sit-Ups

3×8 Hip Extensions

Post your results to the comment section.

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  One thought on “Monday, 3/14/2016

  1. Jennifer
    March 14, 2016 at 10:04 am

    1st round completed 3 sets
    2nd round completed 3 sets plus 8 box jumps

    Like

    • Coach Cat
      March 14, 2016 at 10:07 am

      Awesome work!

      Like

  2. CJL
    March 14, 2016 at 9:30 pm

    Sqats @ 55#

    Round 1 – 4 sets plus 1
    Round 2 – 4 sets plus 8

    Like

  3. Coach Cat
    March 14, 2016 at 11:17 pm

    3 rounds:
    15 assault bike calories
    15 push ups
    15 ring dips

    5×3 squat cleans @153# (80%)

    21-15-9
    Push Jerks 95#
    Handstand push ups
    7:14

    3 Rounds of AMRAP in 3 minutes:
    30 double unders
    10 kettlebell Deadlifts (55# each hand)
    3+27, 3+30, 3+33

    Regular wod:
    5+7, 5+3 @20″/125#

    Like

  4. March 15, 2016 at 7:31 am

    Open 16.3 (scaled) – 93 reps

    Like

  5. Nisha
    March 15, 2016 at 11:17 am

    Strength : Back Squats 115# (PR 20# from last week)

    WOD 1: 4 / 5+1 – 16″ / 55#

    WOD 2: 3 rounds
    20 Assault Bike Cal
    20 Deadlifts

    Like

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