Workout of the Day
“Hammer”
5 rounds, each for time, of:
135/95 pound Power clean, 5 reps
135/95 pound Front squat, 10 reps
135/95 pound Jerk, 5 reps
20 Pull-ups
*Rest 90 seconds between each round

Post your scores to the Whiteboard.

Workout of the Day
CrossFit Games Open Workout 18.3
2 rounds for time or AMRAP in 14 minutes of:
100 double-unders
20 overhead squats, 115/80#
100 double-unders
12 ring muscle-ups
100 double-unders
20 single arm dumbbell snatches, 50/35#, alternating each rep
100 double-unders
12 bar muscle-ups

See CrossFit Games site for scaling options.

Post your score to SATURDAY 180310

Workout of the Day
CrossFit Games Open Workout 18.3
2 rounds for time or AMRAP in 14 minutes of:
100 double-unders
20 overhead squats, 115/80#
100 double-unders
12 ring muscle-ups
100 double-unders
20 single arm dumbbell snatches, 50/35#, alternating each rep
100 double-unders
12 bar muscle-ups

See CrossFit Games site for scaling options.

Post your results to the Whiteboard.

Workout of the Day

As many efforts as desired to establish:

Max Plank Hold
then
Max Rep Kipping Pull-ups
then
Max Rep Push-ups
followed by…
Dodgeball

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Workout of the Day
Make up any workout that you missed from Monday through Thursday this week and log your results to the day when that workout was posted.

Post your scores to the Whiteboard.

Workout of the Day
1 Mile Run

Compare to 180227
then
Basketball

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Non Nobis 180308
“Wittman”
7 rounds for time of:
15 Kettlebell swings (1.5/1 pood)
15 Power cleans (95/65 lbs)
15 Box jumps (24″/20″ box)

Compare to 170703

Post your scores to the Whiteboard.

Workout of the Day
Bench Press
Find your 1 rep max.
Use a 5-5-3-3-3-1-1-1-1-1 rep scheme

Compare to 171122

Post your scores to the Whiteboard.