March 24, 2017

Friday

March 24, 2017/ Norberto Olalde

CrossFit Open WOD 17.5
10 rounds for time of:
9 thrusters
35 double-unders

M95lb. F65lb.

March 23, 2017

Thursday

March 23, 2017/ Norberto Olalde

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.

You may also come in and do a nice long ROMWOD

March 22, 2017

Wednesday

March 22, 2017/ Norberto Olalde

Strength
Front Squat 3x4 @ 80%

WOD
AMRAP 5:00
2 Rounds:
5 Strict Pull-ups
10 Hand Stand Push Ups
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

Rest 5:00

AMRAP 5:00
2 Rounds:
5 Strict Pull-ups
10 Hand Stand Push Ups
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

March 21, 2017

Tuesday

March 21, 2017/ Norberto Olalde

WOD
For Time:
21 Calorie Row
15 Wallballs 20#/14#
9 Deadlifts 185#/135#
9 Calorie Row
15 Wall Balls 20#/14#
21 Deadlifts 185#/135#

Then

ROMWOD