Thursday FUN!

March 1, 2018

Here are your Thursday WODs! We are currently in the works of adding up all the team points from 18.1 so we will post the team standings tomorrow! Stay tuned. And remember, 18.2 gets released tomorrow night at 8pm! Go to www.games.crossfit.com to see the live announcement!

 

Thursday March 1, 2018

 

CrossFit (7am/9am/5:30pm/7:30pm)

 

Strength:

 

Establish a 3RM Overhead Squat

FROM THE FLOOR! NO RACK!

Athletes may Power Clean the bar to the shoulders and jerk the bar overhead to initiate the overhead Squat!

 

WOD: It's a SPRINT!! Save some for 18.2 tomorrow 😉

 

3 RFT:

6 x 40-Ft. Shuttle Runs (outside)

3 Squat Snatch 75/115

6 OTB Burpees

 

Endurance WOD (6am)

 

5 x 5-minute AMRAPs with 1 minute rest between each

1. 50/70 Calorie Row

MAX DUBs

 

2. 1000m Run

MAX Box Jumps 20/24

 

3. 2/3K Bike

MAX Marching Lunges

 

4. 1000m Run

MAX Atomic Sit-ups 25/35

 

5. 50/70 Calorie Row

MAX Burpee Plate Jumps

 

 

Unloaded WOD (6:30pm)

 

30-20-10:

K2E

Push-ups

Goblet Squats 35/53

Single-arm Overhead Lunges

*600m Run after each round

 

Post-WOD: Coach's Choice Tabata Abs!!

 

 

 

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