March 31

  • 30 HSPU
  • 60 Pull Ups
  • 90 Lunges
  • 120 Double Unders
  • 800 m Run

March 30th

Dead Lift 5×5

5 RNDS

  • 3 Burpee
  • 6 Sprawls
  • 9 Push Ups
  • 12 Squats
  • 15 Double Unders

March 29

  • 50 push ups
  • 3 rnds
  • 12 Push Press 95/65
  • 8 Jumping Back Squsts
  • 4 Cleans
  • 50 Push Ups

March 27 – 14 Min AMRAP

  • 5 KB Thrusters 53/35
  • 10 KBS
  • 200 m Row
  • 5 K2E

March 26 – 10 RNDS

  • 2RNDS Cindy
  • Dumpster Run

March 25 – 21,15,9

  • Dumbbell Clean 40/25
  • KTE

March 24 – 12 min AMRAP

  • 4 Push Press 135/95
  • 2 Burpee

March 23 – 4 RNDS

  • 15 Dead Lift 135/95
  • 15 Wall Balls 20/14
  • 15 Pull ups

March 22 – 3 RNDS

  • 20 Med Ball Cleans 20/14
  • 30 Push Press 65/45
  • 400 M Run

March 20 – 5 RNDS

  • 15 Push Jerk 95/65
  • 15 Jumping Pull ups
  • 15 Med Ball Sit ups 20/14

March 19 – 4 RNDS

  • 8 OHS 135/95
  • 8 Weighted Pull ups 35/20

March 18 – 7 RNDS

  • 3 Power Cleans
  • 6 Push Press
  • 9 Front Squat
  • Dumpster Run- 1 Min Rest

March 17

  • 1000 M Row
  • 15 Dead Lift 235/185
  • 30 Pull Ups
  • 60 Squats
  • 90 Sit ups

March 16 – with a partner, one person working at a time- 3 RNDS

  • 50 Thrusters 95/65
  • 50 Box Jumps 24/20
  • 50 Burpee

March 15

  • Helen

March 13 – 3 RNDS

  • 30 Dead Lifts 135/95
  • 30 Double Unders
  • 30 Push Press 95/65

March 12 – 15 Min AMRAP

  • 8 KBS 53/35
  • 8 Pull Ups
  • 8 Box Jumps 24/20

March 11

  • Bear

March 10 – 5×5 OHS

21, 15, 9

  • power Snatch 95/65
  • Wall Balls 20/14

March 9 – 3 RNDS

  • 3 Dead Lifts 235/185
  • 3 Cleans 185/125
  • 6 KB Push Press 53/35
  • 12 Pull Ups
  • 400 m Run

March 8 – 20 Min AMRAP

  • 10 GHD Sit ups
  • 5 Single Arm Snatch 45/35
  • 150 M Row
  • 10 K2E
  • 10 Ring Dips

March 6 – 7 RNDS

  • 7 SDHP 95/65
  • 7 Hollow Rocks
  • 7 KBS 53/35

March 5

  • Kelly

March 4 – 18, 15, 12, 9, 6, 3

  • Power Snatch 95/65
  • Dumbbell Push Press 40/20

March 3

  • Fran

March 1 – Press 5×5

12 Min AMRAP

  • 8 Wwall Balls 20/14
  • 4 Burprr