Siteplicity – Page 207 – CrossFit Eclipse

TUESDAY

March 13, 2017SiteplicityWOD0

OPEN “Leg Up” 5 Rounds: 21 Calorie Bike 15 Wallballs (20/14#) 9 Deadlifts (225/155#)

“Dumb & Dumber” AMRAP 12: 300m Row 12 Dumbbell Push Presses (35s/25s) 16 Dumbbell Step Back Lunges *Lunges done with DB’s at hang OR “Open 17.3” 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...

SUNDAY FUNDAY

March 11, 2017SiteplicityWOD0

PERFORMANCE 4 Rounds: 10 Close Grip Pushups 15 DB Bent Over Rows, each (50/35) 20 Strict Presses (empty barbell) 25 Banded Pull-Aparts 30 Sit-ups Rest as needed between rounds

SATURDAY

March 11, 2017SiteplicityWOD0

OPEN “Metal Medley” Teams of 3: For time: 100/75 Calorie Row 75 Power Cleans (135/95#) 50 Barbell Burpees 100/75 Calorie Row 75 Front Squats (135/95#) 50 Barbell Burpees 100/75 Calorie Row 75 Push Jerks (135/95#) 50 Barbell Burpees

FRIDAY FUNDAY

March 9, 2017SiteplicityWOD0

OPEN “Open 17.3” 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 (185/135) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches...

BRING A FRIEND THURSDAY

March 8, 2017SiteplicityWOD0

**OPEN WOD 17.3 TONIGHT @ 7PM COME BY AND WATCH AS WE FIND OUT THE NEXT CHALLENGE AHEAD. “Goat Day” EMOMx 20: Odd: Movement 1 Even: Movement 2

WEDNESDAY

March 7, 2017SiteplicityWOD0

OPEN “Bullseye” EMOMx16: Min 1 – 15 Sumo Deadlift High-pulls (75/55#) Min 2 – 15 Wallballs (20/14#) Min 3 – Max Calorie Bike Min 4 – Rest

TUESDAY

March 6, 2017SiteplicityWOD0

OPEN “Overload” 3 Rounds: 80 Double-unders 40 Calorie Row 20 Handstand Pushups

MONDAY

March 5, 2017SiteplicityWOD0

“Hacksaw” AMRAP 12: Ascending Ladder… 3 Kettlebell Swings (53/35#) 3 Goblet Squats (53/35#) 3 Burpees 6 Kettlebell Swings (53/35#) 6 Goblet Squats (53/35#) 6 Burpees … and so on, until time expires. OR OPEN “17.2” AMRAP 12: 2 Rounds 50′ DB Walking Lunge (50s/35s) 16 T2B 8 DB Power Cleans (50s/35s) 2 Rounds 50′ DB...

SUNDAY FUNDAY

March 5, 2017SiteplicityWOD0

Sunday Funday Open Gym – 1P.M.-2P.M. “Hopscotch” 125 Double-unders 1,000m Row 75 Wallballs (20/14#) 1,000m Row 125 Double-unders

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