Thursday, March 14, 2019


CrossFit Open
Open WOD 19.4 is announced tonight!
Leaderboards: CrossFit Open.
We will complete the workouts each Friday as our gym WOD.


Partner Workout
For Time:
200 Double Unders
100 Wall Ball Shots (#20/14)
200 Double Unders
100 Hand Release Push-ups
2000m Row

Pick a Lift or Skill and work on it for the remainder of class.


30 min Partner AMRAP
100 Sit ups with plate
100 Squat + plate press
100 Alternating push ups on plate
100 OH walking lunge with plate
100 Plate G2OH
100 Burpees to plate
Partners: hold plank while partner works
**in between each exercise partners run 4 lengths together or 15 cals AD

6 min CORE work
1 min flutter kicks
1 min bicycle abs
1 min single leg v-ups