Thursday 03/16

WOD - 5RFT

• 40 DU

• 30 Sit ups

• 20 Box jump overs (24/20)

• 10 Burpees

Post WOD - Recovery Row

• 15:00 Clock - Every 3:00= 8-12 Ring Dips (mod to push ups)

Wednesday 03/15

SPRING FLING 2023 will be held on Saturday April 29th! More info to come but this is a Male/Female partner team. Start to lock down your partner before someone else does!!

Conditioning - Alt OTM x 12

• Even : 15/12 Cal Row/Ski/Bike

• Odd: 1 Power Clean + 1 Hang Power Clean

Body Armor - 4 RNFT

• 10 Bentover barbell rows

• :30 Handstand hold

• 10 Back rack reverse lunges

• 15 Hollow tucks

Tuesday 03/14

Congratulations to Coach Dom & Justin Oppici on qualifying into the next round of the CrossFit Games series! The quarterfinals will take place this Thursday-Sunday as a 5 workout online scoring submission. Good luck to you both!

WOD - 3:00 AMRAP + 2:00 Rest x 4 Sets

• 6 T2B

• 6 S2OH

• 12/9 Cal Row

  Weights = (185/125)(155/105)(135/95)(95/65)

Post WOD Midline- 4 Rounds

KB Walks

• 100ft. Rt. Arm Overhead

• 100ft. Left Arm Overhead

• 100ft. Front Rack Carry

• Rest 1:00

Monday 03/13

Strength - Every 2:00

• 3-3-3-2-2-2 Front Squats

• Build based off feel

WOD - 12 min AMRAP

• 40 DU

• 10 Goblet Squats

• 10 KB Swings (70/53)

Friday 03/10

Strength Day

Part 1- Back Squats

• 8 x 4 Every 2:00

• 75-80% of 1RM or 5-10lbs heavier than last week

Part 2 - Clean & Jerk

• Sets 1-5 = 2 Cleans + 1 Jerk

• Sets 6-10 = 1 Clean + Jerk

• Every 90s