March 7

Tech/Strength

10-5-5-3-3-1-1

Todays wod

5 Rounds of

7 Squat Clean Thruster 95/65lb

15 Box Jumps 24/20"

March 6

Tech/Strength:

Rope Climbs

7-15m climbs

Todays WOD:

7min. AMRAP

40-Double Unders

10-GHD Sit Ups

March 5

Tech/Strength

Double Unders

Todays wod

15 min AMRAP

7 Pullups

9 V-Situp

12 Wallballs 20/14lb

March 4

Rest Day

March 3

Tech/Strength

Front Squat

5-5-5-5

Todays wod:

10-9-8-7-6-5-4-3-2-1

Front Squat 115/75lb

KB Swings 53/35lb

Pushups

Skipping add a "0"

Thank you Pamela for organizing the Glendinning Insurance CrossFit Intro.

Their workout consisted of:

500m Row

40 Air Squats

30 Situps

20 Pushups

10 Pullups

March 2

Tech/Strength

Snatch Practice

Todays wod:

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

March 1

Rest Day

Kim & Tom popped by to introduce our newest youngest member at Bodyshop CrossFit. Welcome Grace! She is beautiful, tiny and so adorable!