Sunday, March 1 – Saturday, March 7

Posted on March 1, 2015 by Anna Follman
Sunday, March 1 – Saturday, March 7

Congratulations to CFEP member Brian and his wife Jennie on the birth of their baby girl, Madelyn!

Sunday, March 1 – No Class

 

Monday, March 2

Strength: Push Press

  • 5×2

WOD: 20 Minute AMRAP

  • 10 Wall Balls (14/20)
  • 8 KB Swings (35/55)
  • 6 Push-Ups

 

Tuesday, March 3

Strength: Front Squat

  • 5×3

WOD: 12 Minute Ladder

  • 3 Thruster (63/95)
  • 3 Chest to Bar Pull-Up
  • 6 Thruster (63/95)
  • 6 Chest to Bar Pull-Up
  • 9 Thruster (63/95)
  • 9 Chest to Bar Pull-Up
  • 12 Thruster (63/95)
  • 12 Chest t0 Bar Pull-Up
  • 15 Thruster (63/95)
  • 15 Chest to Bar Pull-Up
  • 18 Thruster (63/95)
  • 18 Chest to Bar Pull-Up

…continue on to 21, 24, 27 until time expires

 

Wednesday, March 4

Skill: Muscle-Up Progressions

WOD Part 1: 8 Minute AMRAP

  • 8 Handstand Push-Ups
  • 16 Goblet Squats (35/55)

WOD Part 2: 8 Minute AMRAP

  • 8 Box Jump Overs (20″/24″)
  • 16 Sit-Ups

 

Thursday, March 5

Strength: Hang Clean + Clean

  • 5 sets

WOD: AMRAP’s

7 Minute AMRAP

  • Max Row (calories)

7 Minute AMRAP

  • Max Sled Pushes (min. of 3)

7 Minute AMRAP

  • 25 Double Unders
  • 5 Burpees

*1 Minute Rest Between Stations

 

Friday, March 6

WOD: Ladder

“CrossFit Games Open 15.2”

From 0:00 – 3:00

2 Rounds for Time

  • 10 OHS (65/95)
  • 10 C2B Pull-Ups

From 3:00 – 6:00

2 Rounds for Time

  • 12 OHS (65/95)
  • 12 C2B Pull-ups

From 6:00 – 9:00

2 Rounds for Time

  • 14 OHS (65/95)
  • 14 C2B Pull-Ups

*Continue to follow the same pattern until you cannot complete 2 rounds for time within the 3 minutes time cap

 

Saturday, March 7

Partner WOD: 30 Minute AMRAP

  • 100 BB Walking Lunges (53/75)
  • 80 Wall Balls (14/20)
  • 60 Push Press (53/75)
  • 40 Knees to Elbows
  • 20 Ring Dips

*All athletes competing in the CrossFit Games Open are invited to join us at 12PM at CFEP to complete their workout

**Premier Sports and Spine will be onsite to offer free taping and treatment before/after workouts

***Spectators are encouraged to attend

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