Monday, March 30, 2015 (5:30-6:30)

Reminder:All workouts can be scaled to all fitness levels
FREE TO DEXTER RESIDENTS

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WARM UP
daily mobility
PVC complex
Ninja mobility
Run 300 m
X10
Wall squats
Push ups
Wall balls
Ring rows

Strength: rest

Core: 3×1 minute of max abmat sit ups

Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Thursday, March 26, 2015 (5:00-6:00)

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Reminder: all workouts can be scaled to all fitness levels
FREE TO DEXTER RESIDENTS

WARM UP
daily mobility
PVC complex
Ninja mobility
X10
PVC good mornings

Core:
Rest!

Strength:
3×5@80% of 1rm
Deadlift

5 rounds for time of:
135-lb. overhead walking lunges, 20 steps
20 GHD sit-ups
20 hip extensions

Wednesday, March 25, 2015 (5:00-6:00)

Reminder: all workouts can be scaled to ALL fitness levels
FREE TO DEXTER RESIDENTS

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WARM UP
daily mobility
PVC complex
Run 300m
X10
PVC good mornings
Squats
Man makers
Lunges
Sdhp

Core
X2
25 flutter kicks
25 hollow rocks
25 plank rows

Strength
5×3@80%
Back squat

For time:
70-lb. dumbbell snatches, 50 reps
15-foot rope climbs, 5 ascents—sub WALL WALKS
70-lb. dumbbell snatches, 40 reps
15-foot rope climbs, 4 ascents
70-lb. dumbbell snatches, 30 reps
15-foot rope climbs, 3 ascents
70-lb. dumbbell snatches, 20 reps
15-foot rope climbs, 2 ascents
70-lb. dumbbell snatches, 10 reps
15-foot rope climb, 1 ascent

Monday, March 23, 2015 (5:00-6:00)

Reminder : All workouts can be scaled to ALL fitness levels
FREE TO DEXTER RESIDENTS

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WARM UP
daily mobility
PVC complex
Ninja mobility
X2
:30 handstand hold
10 med ball cleans
10 wall balls
10 burpees

Core
4×1 minute plank

Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

http://games.crossfit.com/workouts/the-open

Friday, March 20, 2015 (5:00-6:00)

Reminder :All workouts can be scaled to all fitness levels
FREE TO DEXTER RESIDENTS

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WARM UP
daily mobility
PVC complex
Ninja mobility
X15
Froggies
Push ups
Wall squats
Lunges
Run 200 m

WOD

‘Easy’ Mary (AMRAP – Rounds and Reps)
Complete as many rounds in 14 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 squats

and then

Annie
For time
50-40-30-20-10
Double-unders
Sit-ups

STRENGTH
Push Press (5×5)
65% of your 1 RM.

Thursday, March 19, 2015 (5:00-6:00)

Reminder: All workouts can be scaled to all fitness levels
FREE TO DEXTER RESIDENTS

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WARM UP
daily mobility
PVC complex
Ninja mobility
WARM UP
Daily mobility
PVC complex
Ninja mobility
X10
Push ups
Ring rows
Step ups
X1 length
Hop
Skip
Broad jump

WOD
5 Rounds For Time:
500m Row or 500 m run
10 Overhead Lunges Each Leg (45/25)
10 Toes to Bar
10 Burpees

Wednesday, March 18, 2015 (5:00-6:00)

Reminder : All workouts can be scaled to all fitness levels
FREE TO DEXTER RESIDENTS

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WARM UP
Daily mobility
PVC complex
Ninja mobility
X10
Burpees
Ring rows
Step ups
X1 length
Hop
Skip
Broad jump

WOD
3 rounds for time of:
35 kettlebell swings, 1.5 pood
30 push-ups
25 pull-ups
20 box jumps, 30-inch box

THEN
1-mile run