Tuesday, 3/15/2016

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:
Hamstrings

Skill Work:
Pull-Ups

WOD:
5 Rounds:
25 Double Unders
10 Deadlifts

Core/Accessory:
3×20 Side Bends

100 Banded Leg Curls

Post your results to the comment section.

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  One thought on “Tuesday, 3/15/2016

  1. Nisha
    March 15, 2016 at 7:37 pm

    Strength : 1RM 155# Deadlift (PR by 20# from last month)

    WOD1: 4:08 – 105#/SU

    WOD 2: RFT
    20 KB Swing (1 pood)
    250m row
    20 WB 12#
    250m row
    20cal Assault Bike
    250m row
    20 push press 45#
    250m row

    Like

    • Nisha
      March 15, 2016 at 7:38 pm

      Core :
      3*20 side bends
      100 banded leg curls
      50 banded pull a parts
      50 banded pull apart over head

      Stretch done

      Like

  2. Coach Cat
    March 15, 2016 at 9:51 pm

    5×12 Hip Extensions
    AMRAP in 6 min: 10 OHS @ 33#, 20 Double Unders, 100 meter run
    3 rounds

    AMRAP in 10 minutes:
    20 wall balls (14#/9′)
    15 box jump overs (20″)
    10 GHD sit-ups
    4 + 3

    3 rounds:
    10 assault bike calories
    10 pull ups
    10 burpees
    6:55

    2,000 meter row
    9:24
    Rest 3 min
    2,000 meter row
    9:49

    Like

  3. March 16, 2016 at 7:30 am

    7:04 – singles 3:1, 205# DLs. Did core.

    Like

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