31 March

Training (2p)

A. Snatch Skillwork
*Build to a moderate Single Squat Snatch
*205

B. Take Part A Load and do 1 Squat Snatch + 1 OHS OTMEM for 10m
*No Misses

C. 5 DB (150)
30 Zeus DU's
Max U/B T2B (Next Round BMU, Final Round RMU)
*20-6-6

D. 100m Row Sprint
Rest 2m, x3
100m Ski Sprint
Rest 2m, x3
10 Cal Air Bike
Rest 2m, x3
*Complete

29 March

Training (3p)

A. Legs
SB Jump Squats x4
+
BB Frogger (45/95) - 20 Yards
Prowler Sprint
Sprint
Rest 4m, x3

B. EMOM for 15m
15 Cal Row
15 Cal Ski
15 Cal Bike
*Complete

28 March

Training (230p)

As An Individual
2500m Row
Then: 
800m SB Run
Then: 
25 Box Facing Burpees
Then: 
120 Yard BW BC
Then: 
80 Cal Air Bike
*24:55

27 March

Training (230p)

A."PUSH JERK COMPLEX"
3 SETS FOR MAX LOAD 5 TNG DL - 5 HPC - 5 TNG PUSH JERKS 1. DL MUST BE TNG, AFTER DL, BAR CAN'T GO BACK TO GROUND UNTIL PJ ARE COMPLETE. 2. SCORE IS COMBINED LOAD OF 3 SETS.

*235/235/235

B."MR. COOPER"

WITH A PARTNER: 8 ROUNDS: 150M/120M ROW 6 OVER THE BOX JUMPS (24/20) 9 U/B HEAVY WALLBALLS (30/16) 12 U/B HANG POWER CLEANS *135/95

*12:21 P1 DOES COMPLETE ROUND, P2 DOES COMPLETE ROUND

24 March

Training (230p)

A. Open WOD 17.5
10 Rounds For Time:
9 Thrusters (95)
35 DU's
*8:35

B. Bench; 5x5
*205/225/235/245/255

22 March

Training (2p)

A. "Eiffel Tower"
10 Burpee Jump To Target
20 OHS (95)
30 OTB Jumps (24)
40 WB
50 Cal Row
40 WB
30 OTB Jumps
20 OHS
10 Burpee Jump To Target
*10:43

B. Ginny's Alexia Bootcamp Workout

21 March

Training (230p)

A1. Jump Squats; 4x5, rest 15 seconds
*95/125/135/135
A2. Unloaded Jump Squats; 4x5, rest 3m, x4

B. "Tabata Tuesday"
Station 1: Ass Bike (78 Cals)
Station 2: BW Bear Crawl (160 yards)
Station 3: Z-Press (126 Reps)
*Total Reps 364


C. Build to a max power clean and jerk
*265, missed 285#

D. Take 80% of Part B and complete as many reps as possible in 5m
*205
*21 Reps

20 March

Training (2p)

A. 3-2-1 Front Squats
18m Running Clock
*265-295-315x-265


B. 15m EMOM
Min 1: 200m Run
Min 2: 6 Burpee Clean and Jerks (185)
Min 3: 6 KB Thrusters Each Arm (1.5)
*Complete, No Missed Rounds

C. Assault Bike Sprints
25 Second Sprint (34 Cals)
Rest 2:30
20 Second Sprint (22 Cals)
Rest 2:30
15 Second Sprint (22 Cals)
Rest 2:30
10 Second Sprint (16 Cals)

18 March

Training (7a)

Station 1:

For Time:

110c/70c Ski

*3:33

Station 2: 

For Time:

40 Tire Flips + Burpee Jump Through

*Tire Flip, Burpee, Jump Through = 1

*3:56

Station 3: 

For Time:

300 Yard Shuttle Relay

*3:48

Station 4: 

For Time:

10-1

Shoulder to OHD

155/85

*2:05

Station 5: 

For Time: 

40-30-20-10/25-15-10-5

Assault Bike

*Every Switch Within Each Distance = 3 Over The Shoulder Heavy Slamballs (100/70)

*Person getting off bike must complete work before next person begins

*2:49

Station 6:

For Time:

100 Yards Straight Leg Crab On Sliders

*2:13

Station 7: 

2 Rounds Each For Time:

500m/425m Row

*Rowers must be set-up to countdown from 500m. 

*Scores are put in individually for each round. No penalty as long as they are both completed under the cap. 

*2:54

IF NEEDED, STATION 8:

For Time:

Torpedo Indoc

1-10 Ladder

Press

10-1

Lunges

*2:09

17 March

Training (3p)

A. Back Squats, 3x8
*225

B. Build to a moderate Power Clean 
*Quickly built to 225#

C. Open 17.4
55 DL (225)
55 WB (20)
55 Cal Row
55 HSPU
*1+26 DL
*This was about 30+ Reps better than last year. Being lighter made the HSPU much more efficient this year. 

15 March

Training (2p)

A. 6 Strict Press - 6 FS - 6 PP - 6 FS - 6 PJ - FS
Every 4m, for 12 minutes. 
*105-105-105
*This was terrible

B. For Time:
50 KBS (1.5)
50 T2B
50 WB
50 Cal Assault Bike
*Every minute on the minute, complete 5 burpees. Starts with burpees. 
*15:55

C. Ginny's Bootcamp Work
60 Minutes of Death

14 March

Training (3p)

A. Push Press 5x5
*185x5,185x5,185x5, 200x5, 210x5

B. Tabata
-DU's (35)
-Heavy Slamballs (8)
-Abmats (9)
*52

C. 3 RFT
10 OHS (115)
10 Over The Bar Burpees
5 Bar Muscle-ups
40 Yard BW Bear Crawl
*7:56

13 March

Training (2p)

Part A: 
With A :90 Second Running Clock
20 Cal Ass Bike
Max Clean and Jerks in Remaining Time (185)
Rest 3:30, x3
*6-6-6

Part B: 
With a 24:00 Clock
0:00-12:00 EMOM
Even: 13 Cal Row
Odd: 15 KBS (1.5)
12:00 - 18:00
1 Round of Cindy Every 2m
18:00 - 24:00
Amrap of:
15 Yard Seal Walk
15 Yard Walking Lunges
5 Burpee Box Jump Overs
10 Goblet Squats (1.5)
*3+35

11 March

Training (7a)

Tested the Class Workout

Part 1: 
2 Round Buy-In
-1 Lap OHD Slamball Carry
-1 Trip Seal Walk - 1 Trip Run
-1 Lap Bear Crawl 
-1 Trip BW Bear Crawl

Then: 
60 Synchro Pushups
30 Synchro Squat Jumps
*12:01

Part 2: 
16m Amrap:
14 Cal Ass Bike
6 Heavy Slamballs
1 Lap Run
*1 Person Goes at a time and completes full round. 

10 March

Training (3p)

17.3
Did the Open workout. 
Got thru 4 Snatches at 225#. C2B felt fine, was all breathing and couldn't recover on the snatches

8 March

Training (3p)

Did Death By Ginny and Her Alexia High Volume Crazy Workout. Getting a bit easier but literally everything we do I suck at....

7 March

Training (3p)

Class WOD

A. Tabata
-Pushups (11 Reps)
-T2B (8 Reps)
-Pullups (11 Reps)
*30 Reps Total

B. 18m EMOM
Min 1: 10 DL (225)
Min 2: 1 Lap SB Run (50/30)
Min 3: 16 Cal Row
*Last Round (12 DL / Extra Trip Run / 18 Cal Row)

6 March

Training (3p)

A. Back Squats
5x3
*315 For All

B. Group WOD
With a Partner:
8 Synchronized BFB
10-1
Thrusters (75)
8 Synchronized BFB
10-1 Heavy KBS
8 Synchronized BFB
10-1 Strict Press (75)
*14:14

4 March

Training (6a)

Tested Team WODs

With a Team of 4:
500-400-300-200
Then: 
100 Cal Ass Bike
Then: 2k Row
Then 100 Cal Ass Bike
Then: 
20 Heavy Swings
50 Yard Reverse BC
20 Light Swings
50 Yard Bear Crawl On Sliders
10 Burpee Jumps To Target
*24:58

3 March

Training (330p)

17.2
12m AMRAP
*3+11 Bar Muscle-ups

1 March

Training (3p)

Bootcamp Grinder With DP, Laura, Ginny, and Amy
*Brutal