25 March

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 400m Run Then: 2 Rounds: 10 Pass Thru’s 10 Sotts Press 10 Hollow Rocks 10 Inchworm Toe-Touches 5 Press-Ups Then: Grab an upright and stretch the hammies in V-Sit Stretch Metcon A: Metcon (AMRAP – Rounds and Reps) 14m Amrap: 100 Yard Prowler Push (140/90) 10

24 March

CrossFit Vitality – CrossFit Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap CrossFit Games Open 17.5 Masters 55+ (Time)

23 MARCH

CrossFit Vitality – CrossFit Metcon A: Metcon (Time) WITH A PARTNER: COMPLETE 200M WALKING LUNGES1. MEN HOLD 2-RED KB’S AND WOMEN HOLD 2-BLUE KB’S. 2. SWITCH AS OFTEN AS NEEDED. 3. COMPLETE INSIDE ON TURF. 4. CONTROL THE KB’S. IF SHORT ON KB’S, USE DB’S. (50/35) Metcon B: “RUN AND GUN” (AMRAP – Reps) 20M

22 March

CrossFit Vitality – CrossFit Metcon A: Metcon (No Measure) 3 ROUNDS NOT FOR TIME: 1 MIN PLANK HOLD MAX STRICT PULLUPS MAX PUSHUPS 30 MOUNTAIN CLIMBERS ON SLIDERS 20 DEAD COCKROACH REACHES WITH PLATE (15/10) .1. PLANK HOLD CAN BE AT TOP OF PUSHUP OR ELBOWS, ATHLETE CHOICE. 2. FOR PULLUPS, THEY CAN SCALE UP

21 March

CrossFit Vitality – CrossFit TABATA TUESDAY A: Metcon (3 Rounds for reps) STATION 1: ASSAULT BIKE CALS STATION 2: TOTAL DISTANCE REVERSE BC (NO SLIDERS) STATION 3: Z-PRESS1. SCORE IS TOTAL REPS FOR ALL 8 ROUNDS AT EACH STATION. 2. TOTAL CALS FOR 8 ROUNDS OF ASS BIKE. TOTAL YARDS FOR THE BEAR CRAWL AND

20 March

CrossFit Vitality – CrossFit Metcon A: “3-2-1 FRONT SQUATS” (3 Rounds for weight) WITH A 16M CLOCK, COMPLETE: 3-2-1 REST AS NEEDED B/W SETS1. SCORE IS COMBINED LOAD. 2. CAN COMPLETE AS MANY SETS AS DESIRED IN ORDER TO COMPLETE THE 3-2-1 REP SCHEME. Metcon B: Metcon (AMRAP – Rounds) EMOM FOR 15M MIN 1:

18 March

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 6m Clock: 5 reps 1/2 Speed – 5 Reps Full Speed OHS Pass Thrus Sotts Press 200m Run Metcon 1: SKI (Time) 110/70 Cal Ski For Time1. For every calorie short, add 1 second to time cap. Metcon 2: The Tire (Time) 40/32 Tire Flip Complex1.

17 March 2017

CrossFit Vitality – CrossFit CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10#

16 MARCH

CrossFit Vitality – CrossFit Metcon A: Metcon (Time) WITH A TEAM OF 3: 2,500/2K ROW *MUST MAINTAIN AN AVERAGE OF 1:48 FOR MEN AND 2:08 FOR LADIES. *FOR EVERY .1 OFF OF THAT PACE, THE TEAM MUST COMPLETE 15 BURPEES TOTAL BEFORE MOVING ON TO THE ASSAULT BIKE. THEN IMMEDIATELY 200/110 CALS ON ASSAULT BIKE1.

15 MARCH

CrossFit Vitality – CrossFit Weightlifting A: WEIGHTLIFTING COMPLEX 1 (3 Rounds for weight) EVERY 4M FOR 12 MINUTES 6 STRICT PRESS – 6 FRONT SQUATS – 6 PUSH PRESS – 6 FRONT SQUATS – 6 PUSH JERKS – 6 FRONT SQUATS1. SCORE IS TOTAL LOAD FOR ALL 3 ROUNDS. 2. CAN ADD/DECREASE LOAD AFTER EACH

14 MARCH

CrossFit Vitality – CrossFit TABATA TUESDAY A: Metcon (3 Rounds for reps) STATION 1: DU’S STATION 2: HEAVY SLAMBALLS (50/30) STATION 3: ABMAT SITUPS1. SCORE IS LOWEST NUMBER OF ROUNDS AT EACH STATION. 2. COMPLETE 8 ROUNDS AT EACH STATION BEFORE ROTATING. 3. ABMAT SITUPS NEED TO HAVE THE HANDS TOUCH BEHIND THE HEAD AND

13 MARCH

CrossFit Vitality – CrossFit Strength/Skill A: “YOU BETTER ROW” (AMRAP – Reps) WITH A 1:30 CLOCK COUNTING DOWN: COMPLETE 300M/200M ROW THEN WITH REMAINING TIME: MAX REPS CLEAN AND JERK @ 155/95 REST 3:15, X31. RX+ IS 185/125 20/10 ASS BIKE 2. SCORE IS TOTAL CLEAN AND JERKS Metcon B: THE END GAME (AMRAP –

11 March

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) BIG LAP AROUND THE RED RIG BACK TO 0 YARD LINE 10 YARD BC 10 YARD INCHWORMS 10 YARD BURPEE BROAD JUMPS 10 YARD KNEE HUGS/FIGURE 4’S RUN AROUND TO THE TV’S 6-6-6 UP DOWNS/FRONT TO BACKS/SIDE TO SIDES 30 SECOND HOLLOW HOLD/ROCK 5 SUPERMANS WITH

10 March

CrossFit Vitality – CrossFit Metcon CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185#

9 March

CrossFit Vitality – CrossFit Metcon A: “FORREST” (AMRAP – Reps) WITH A 30:00 CLOCK COUNTING DOWN: FROM 30:00 – 18:00 1 MILE RUN W/REMAINING TIME COMPLETE AMRAP OF: 10 U/B KBS (1.5/1) 10 BOX JUMPS (24/20) 18:00 – 16:00 REST 16:00 – 0:00 1 MILE RUN W/REMAINING TIME COMPLETE AMRAP OF: 20/15 CAL ROW 20