03/17/2014

Main – CrossFit Strength/Skill Metcon (Time) 300 YARD SHUTTLE REST 5M, X2 *COMPLETE 2 BURPEES AT END OF EACH LAP Metcon Metcon (AMRAP – Reps) FOR MAX REPS: 2M MAX ROW FOR CAL REST 30 SECONDS 2M THRUSTERS (115/75) REST 30 SECONDS 2M LIGHT KBS (1.5/1) REST 30 SECONDS X2

Open WOD 14.3

Main – CrossFit Metcon CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″ 20 Deadlifts, 225# / 155# 15 Box Jumps, 24″ / 20″ 25 Deadlifts, 275# / 185# 15 Box Jumps, 24″

03/11/2014

Main – CrossFit Strength/Skill 2 DEADLIFTS – 2 HANG SQUAT CLEANS – 2 FRONT SQUATS (15min Max Load) Metcon Metcon (AMRAP – Rounds and Reps) 14M AMRAP OF: BIG LAP THEN: W/REMAINING TIME 5 OVER THE BOX JUMPS 5 HEAVY KBS 10-10-20-20-25-25-ETC. ETC. *EVERY BREAK ON KBS = 3 BURPEES

03/10/2014

Main – CrossFit Strength/Skill COMPLEX | 1 Shoulder Press, 2 Push Press, 3 Push Jerks (4 sets as heavy as possible) Metcon Metcon (Time) 3 ROUNDS FOR TIME: 400M RUN 5 G2O (155) 10 T2B 15 WALLBALLS

10 March

Main – Cannon Staff Warm-up (No Measure) Big Lap Then 2 Rounds: 10 Pass Thrus 10 PCV Lunges 10 PVC OHS 4 Burpees Strength/Skill *Review Goblet Squat W/KB EMOM For 12 Minutes Even: 100m Run (2nd Curb) Odd: 10 Goblet Squats (Blue) Metcon (Time) 3 Rounds For Time: 400m Run 5 Clean and Jerks (moderate