3/28 Tuesday

Warm up 

Agility complex

*Coach's choice cardio*

3 minutes

2 rounds of:

5m - 10m - 15m

  1. Forward/ backward

  2. Shuffle

  3. Carioca

  4. Sprinting

  5. *10m broad jumps*

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

Complete the following:

100m sprint

20 pull ups

100m sprint

15 pull ups

100m sprint

10 pull ups

100m sprint

5 pull ups

*3 minute rest period

Game:

Complete the following:

15 mountain climbers

10 push ups

3 tucks

15 mountain climbers

20 push ups

3 tucks

15 mountain climbers

30 push ups

3 tucks

*3 minute rest period

Cash out:

Complete the following:

50 double unders

40 jump lunges

50 double unders

30 jump lunges

50 double unders

20 jump lunges

50 double unders

10 jump lunges

Bonus

???

Ray Traitz
3/27 Monday

Warm Up 

Barbell complex warm up #1 

  1. Deadlift

  2. Hang power clean

  3. Front squat

  4. Press

  5. Thruster

WOD

20 minutes of:

9 dead lifts

6 hang power cleans

3 shoulder to over head

Ray Traitz
3/25 🇺🇸 HERO SATURDAY 🇺🇸

T.J.

For time:
185-lb. bench presses, 10 reps
10 strict pull-ups
135-lb. thrusters, max set

(Repeat the triplet until you have completed 100 reps of the thruster)

United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens. Antell was the owner of CrossFit Abattoir.

He is survived by his wife, Crystal; sons, Hayden and Liam; daughter, Rilee; and many other friends and family.

Ray Traitz
3/24 Friday

Warm Up 

Gymnastic warm up #4

2 minutes jump rope

  1. OHS

  2. Good mornings

  3. Strict TTB or v ups

  4. Strict ring dips to true support or ultra deep dips 

  5. Ultra wide under hand grip pull ups or band rows

Partner WOD

30 minute ping pong

Jump rope 20 singles/ 12 double unders

Burpees 3 reps

3x Shuttle run 20 seconds SPRINT

Mountain climbers 6 reps

Ray Traitz