Sunday Funday- teams of 2

Wod 1
10 Minute Amrap
20 Wall balls
20 Single arm DB snatches

Wod 2
10 Minutes Amrap
60 Doubles or singles
10 Bar Muscle ups
Or
10 minutes
120 Singles
16 Pull ups
Or mix and match

Wod 3
8 Minutes
20 single arm db hang clean and jerk (complete 5 on one arm before switching
20 toes to bar

Endurance- Time to start running again.
Teams of 2-
row, bike and ski
Doesn’t matter which machine you start on
10 minutes on each machine- score is total meters including runs
One partner is on the machine
One partner is running a 200. switch when they get back,
*there are 1600m in a mile when you want to figure your bike meters out.

9am
Warm up. yup we are warming up for a saturday workout
Once Through:
1:00 Machine
10 Ring Rows
20 Air Squats
:30 Handstand Hold
1:00 Machine
10 Kip Swings
20 Goblet Squats
:30 Handstand Negatives
1:00 Machine
10 Pull Ups
20 Goblet Squats
1 Set Perfect HSPU (8 rep max)

Wod

For Time

50/40 Calorie C2 Machine

40 Pull Ups

30 Sandbag Squats 150/100lbs

20 Deficit HSPU 4″/2″

Rest 2:00

25/20 Calorie C2 Machine

20 Pull Ups

15 Sandbag Squats 150/100lbs 10 Deficit HSPU 4″/2″

FRIDAY NIGHT LIGHTS!
Regular classes at 5am, 6am, 9am and 10am
Then come out for the last friday night light of the open season. Bring food and drinks if you want.
Wod can be found at games.crossfit.com

3:00 Machine of choice
-Then-
Alt. EMOM 6 Minutes
1- 10 Empty bar clean and press
2- 15 Wall Balls Unbroken
3- 50 Double Unders or :30 Practice

EMOM 10 Minutes
1 Power Clean + Split Jerk 70-80%

Wod
For Time
6 Rounds
15 Wall Balls 20/14lbs
30 Double Unders

Scaling

• Wallball: Should always be 1 set. Scale weight, not reps.
• Double Unders: Should not exceed :30 in any round. Scale to 1:1 single unders if double unders are inconsistent.

Contest for fabulous prizes starts today. Rules are simple. Not all prizes are out, we’ll be adding some.
Make a social media post, with a picture, WHILE YOU ARE AT THE GYM. earn tickets, fill tickets out, drop ticket in the bag that matches the prize you want!
1 Ticket= post to social media and say something nice about the new gym
2 Tickets= Post to social media and link to the website and mention “free trial class available at website” site is trainharderinc.com
5 Tickets= bring a friend during bring a friend week which will be March 28th through April1st
5 Tickets= Do the last open workout during a regular class or during Friday Night Lights. Don’t do it alone!

3 Steady Rounds
12 DB Front Rack Lateral Squats
10 Hanging Knee Raises
12 Jump Squats
100’ Odd Object Carry (lighter than workout)

Strength
On a 9 Minute Clock:
Build to a Heavy Pause Front Squat
*3 Second pause at bottom of squat Bar taken from the rack.

For Time Alternating full rounds with a partner
20 Rounds
8 Toes to Bar
200′ Odd Object Carry
*Odd Object Options:
Sandbag :100/70lbs or less
Plate: 55/45lbs Kettlebells/Dumbbells: 70s/50s

CONDITIONING

Feel: Cardio

Pacing: Sustain

Target Score: 12-15 Minutes

Firebreather Score: Sub-12 Minutes

Scaling

• Toes to Bar: Should not exceed 2 sets, ever. Scale reps to as few as 4 reps, if 4 reps is still too many, scale to kipping knee raises
• Carry: The implement should allow for athletes to jog/run with it. Each 200’ section should be done unbroken

Coach Focus: Each round should athletes working for :30 – :45. The pace from start to finish should be quick and athletes should be paired by fitness level to ensure that both athletes get a similar stimulus. Athletes may play “musical chairs” with odd objects or use the same object each round, 100% coaches choice and if logistically feasible