Weekend Recap:
Saturday, March 1st – Paleo 30 Day FAQ Session @ LV from 2p – 3:30p (Sign Up Here)
Sunday, March 2nd – Athletes Yoga from 12p – 1p
** Please note, Open Gym has been moved to CFD LS for the next 5 weeks due to CrossFit Games Open.
Sunday, March 3rd – CFD LS Open Gym and CrossFit Games WOD 14.1 from 12p – 3p
Monday, March 3rd – 30 Day Paleo Challenge – join the CFD Paleo Support Group here
Team WOD Details:
A. 9 min team front squat for poundage.
(Athlete can use any combination of weight up to 155/115 and accumulate as many reps as possible. Score is number of total pounds moved in 10 mins with your partner)
5 min rest / WOD set up
B. 23 min AMRAP
Teams of two, one athlete working at a time.
200 meter row (other partner holds any style plank)
2 barbell dead lift kick backs 115/75
2 push press 115/75
2 box jump overs 20″
2 ab mats
* Each round the reps increase by 2. Round 1 = 2. Round 2 = 4. Round 3 = 6. Etc. Each athlete must do at least 1 rep.
* Row is always 200. One athlete can do all meters, but athlete 2 must plank during the row.
Powerlifting & SWOD
I: Back Squat Volume Work + Box Dips x 20 – 25 (14 min)
II: DB Bench Volume Work + Banded Upper Back Work (14 min)
III: 9 Min AMRAP and 100% effort of:
16 DB Snatch reps at 55/35 (or use what feels heavy) + Row Cals (10/7 on a 10 damper)
** 8 reps each side, alternating sides
