Tuesday 22nd March 2016   Strength – OHS 4-4-4-4   Conditioning – For Time in pairs: 300 DU 100 Box Jumps 50 Cleans & Jerks  40 Burpees 20 Bar Muscle Ups   Note: Divide reps as needed between the pairs   Monday 20th March Whiteboard:

Monday 21st March 2016   Kia Ora Team – Today we will be repeating one of the most memorable WODs in our CFW history, the Opens Workout 14.5  

Friday 18th March 2016   Conditioning – 3 Rounds For Reps: Push Press 30/20 Box Jumps Wall Balls KBS Burpees Rest   Note: One minute max effort at each station

Thursday 17th March 2016      Strength – Clean Complex 1-1-1-1-1-1 1 Power Clean 1 Squat Clean 1 Front Squat     Conditioning – 5 Rounds for time: 6 Burpees 9 T2B 12 KBS

Wednesday 16th March 2016   Strength – Weighted Dips 3-3-3-3-3   Conditioning – For Time: Run 800m 21 Deadlifts  Run 400m 15 Hang Power Cleans Run 200m 9 Shoulder to Overhead 

Tuesday 15th March 2016     Squat Prep – Pillar Holds, Hip Opening, Scap Pulls, Strict Pull Ups/RR     Strength – Back Squat 1RM

Friday 11th March 2016     Strength – Cleans & Jerk 5x 2+1   Conditioning – 10 Min EMOM 5 Ring Push Ups 10 Sit-Ups 15 Air Squats

Thursday 10th March 2016   Skill – Turkish Get Ups     Then;   Strength – 8 Mins for quality, Alternating TGU   Conditioning – 12 Min AMRAP 10 Push Press 4x 40m Shuttle sprint (RAN)

Wednesday 9th March 2016   Strength – Alternating set x 5 3 Floor Press + ME supine rows   Conditioning – 5 Rounds for total reps DU Burpees Direct C&J 30 sec on, 30 sec off