Notes: It is our sixth Week of the Open Cycle, and the Open is over! We will spend the next three weeks having a little fun and deloading from the Open while getting back into routine. We will do some fun basic testing workouts starting next week. Our new micro cycle (four weeks), will start April 17th with a focus on Muscle Ups!

As always, scaling Options for Class:
L1- A beginner CrossFitter, those that are looking for more cardio based fitness, or someone just returning after a long break. This programming is designed to keep up the intensity during the workout while maintaining consistent movement and proper mechanics.
L2- 50% of CrossFit athletes. L2 Athletes have an understanding of all the foundational movements of CrossFit, how to scale them, and are working towards adding load, increasing mobility or increasing their gymnastics skill base.
Rx- A CrossFit Athlete who understands the foundational movements of CrossFit, moves with proper mechanics while under load, and can do 90% of programmed workouts without scaling.
Competition (Rx+) For the Competitive CrossFitter or those looking to compete in the sport of CrossFit. This person can regularly move with high intensity, proper mechanics, and consistency through all programmed workouts.
Monday March 27th, 2017

Every 90 seconds for 15 minutes 5 front squats, ascending

"Nasty Girls"
3 RFT:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)

Notes: L1: 7 Low ring transitions, hang DB cleans 15/10 or empty barbell.
L2: 7 Transitions, low ring, assisted or jumping , 75/55
Rx: 135/95
Tuesday March 28th, 2017

Every 90 seconds for 18 minutes:  3 Strict Pull-ups

Notes: L1: Ring Rows, 5 every 90 seconds
L2: Banded Pull-Ups
Rx: Weighted, record heaviest weight
Rx+ Chest to Bar, weighted if possible

“Panic Breathing”
Partner workout
Alternating with your partner:
Row 500 meters
Row 400 meters
Row 300 meters
Row 200 meters
Row 100 meters
While your partner rows you must hold two kettlebells in the front rack position check out our wod demo of this workout.

Notes: If you or your partner put the KB down before a row is completed you must perform 5 burpees together at the end of the workout. We have done this before (last time was: Tuesday August 23rd), so check out the wod demo and your previous score for this workout.
L1: 12/8kg
L2: 16/12kg
Rx: 24/16kg
Wed March 29th, 2017

Every 2 minutes for 18 minutes: 3 Deadlifts

Notes: Rx/Rx+: Deficit Deadlifts


27-21-15 reps for time of:
Back Squats
Handstand push-ups

Notes: L1: 45/35, Knee Push-Ups or Seated Press, If you have issues with depth just do air
squats to a medball.
L2: 95/65, piked push-ups or box/bench push-ups
Rx: 165/115

Thursday March 30th, 2017

30 Rounds for time:
1 Power Clean
3 Burpees
5 Wall Balls

Notes: 40 minute time cap
L1: Hang Clean 45/35 or DB 15/10, 10/8
L2: 95/65, 14/10
Rx: 185/125, 20/14
Rx+: 225/155, 30/20
Friday March 31st, 2017

Every 2 minutes for 18 minutes: 1 Snatch + 1 Hang Snatch


AMRAP in 15 minutes:
10 Deadlifts
15  Toes to Bar

L1: 75/55, Knee Raises or V-Ups
L2: 115/85, Knee Raises, or Toes to Bar attempts
Rx: 135/95
Rx+: , 225/155

Saturday April 1st, 2017

Alternate with a partner for 10 rounds each:
7 Handstand Push-Ups
14 KB Swings
21 Row Calories

Notes: Find someone your speed, this should feel like 1:1 rest the entire time
L1: Push-ups, 12/8kg
L2: Piked or box hspu, 16/12kg
Rx: 24/16kg
Rx+: Strict, 32/24kg
Sunday April 2nd, 2017


For time:
30 Clean and jerks
Run 1 mile
10 Rope Climbs
Run 1 mile
100 Burpees

Notes: L1: 45/35 (from the hang) Rope Lowers
L2: 95/65, Climb as high as possible
Rx: 135/95
Rx+: 155/105, Legless

Click here for programming from the week of March 20th