Happy April!!! A new beginner cycle starts Tuesday, contact Coach Sara at crossfitmv@gmail.com if interested!
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All posts for the month March, 2019
WOD:
15 min AMRAP
15 Power Snatches (95/65)
30 Wallballs
60 Double-Unders
WOD:
Option 1:
A.Build to today’s heavy 1 rep
Push Press
then take 80% of that weight and do 1 set of max reps
B. Build to today’s heavy 1 rep
Back Squat
then take 80% of that weight and do 1 set of max reps
C. Build to today’s heavy 1 rep
Hang Power Clean
then take 80% of that weight and do 1 set of max reps
Option 2:
20 min AMRAP
20 Slamballs (30/20)
40 Russian Twists (B.W.)
20 MB Lunges (30/20)
40 Hanging Knee Raises
WOD
CROSSFIT OPEN WORKOUT 19.5
33-27-21-15-9 reps for time of:
Thrusters (95/65)(64/45)
Chest-to-bar pull-ups (jumping pull-ups)
Time cap: 20 minutes
EMOM x 20
1st min: Goat #1
2nd min: Goat #2
Due to circumstances beyond my control, the 7am Thursday has to be cancelled. This is the first time in 5 years that we’ve ever had a non-weather related cancellation. CFMV will run a special 7am class on Friday 3/22.
WOD:
16 min AMRAP
18/15 Cal Row
15 SDHP (95/65)
12 Burpee Box Jumps
9 Chest2Bar Pull-ups
Will the Birthday boy wear a vest? Make us do burpees? OR BOTH?!
Either way, Happy Birthday SEEEEAAAANNNN!!