Author Archives: crossfit208nampa

3-24

-Buy in

5-1 bear complex
W.O.D (17.5) 

(10 rounds)

9-thrusters 95/65

35-double unders

*Scaled*

(10 rounds)

9-thrusters 65/45

35-singles
-cash out 

Work on a skill

Roll/stretch


3-23

-Buy in(3 rounds)

5-kang squats

20-jumping jacks
-W.O.D.

600m-run

*Then 3 rounds*

30-hallow rocks

30-mtn. Climbers

30-super mans

*Then*

600m-run
-cash out

3-arm bars each side

Roll/stretch


3-22

-Buy in (2 rounds)

10-goblet squats

5-pull-ups

10-pass throughs
-skill/strength(8 min. Emom)

1st-(3-5)-overhead squats

2nd-5-box jumps (Go big if you want!)
-W.O.D.(10 min. AMRAP)

12-slam balls 20/10

6-Toes to bar

12-swings 53/35
Cash out

1 min.-bar hang

Roll/stretch


3-21

-Buy in(3 rounds)

5-wall squats

10-jumping lunges

20-jumping jacks
-W.O.D. (5 min.)

200 m-run or 250m-row

20-burpees

(5 min.)

10-push-ups

20-Toes to wall or V-ups

(5 min.)

Crawling
-cash out

2-1 min. Sprints 

Roll/stretch


3-20

-Buy in(3 rounds)

10-swings

10-up downs

10-air squats
-skill/strength(10 min. Emom)

1st- 2 thrusters + 3 front squats

2nd-(6-8) bent over rows
-W.O.D.(8 min. AMRAP)

5-pull-ups

15-power cleans 135/95

15-pull-ups

5-power cleans 135/95
-cash out

3-arm bars each side

Roll/stretch


3-17

-Buy in

5-1 bear complex
-W.O.D (17.4) 13 min. AMRAP 

55-deadlifts

55-wall balls

55-cal row

55-handstand push-ups

*will show scales at the gym*
-cash out 

Roll/stretch


3-16

-Buy in(3 rounds)

10m-bear crawl

10m-inch worm

10m-duck walk
-W.O.D.

4-400m runs keep track your fastest and slowest time

OR

4-500 m rows keep track of your fastest and slowest time

*Rest 2 min. Between runs or rows*
-cash out 

Work on a skill

Roll/stretch