# CrossFit MASS CrossFit MASS | 1580 North Andover MA 01845 | Fitness for the Merrimack Valley

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Monday, March 30, 2015

As many rounds as possible in 5 minutes:
115 pound Thrusters, 9 reps
Pull-ups, 9 reps
rest 3 mins, repeat once

15 minute mobility

As many rounds as possible in 5 minutes:
135 pound Power Clean 9 reps
Push-up, 5 reps
rest 3 mins, repeat once


Saturday, March 28, 2015

As a team complete as many rounds of the following as possible:
10 Toes to bar
10 Push-ups
10 Sit-ups
10 Lunges
Row for 10 Calories

Add 10 to each exercise each round after the first.


Friday, March 27, 2015

Overhead Squats 6x 3

"Randy"
75 pound Power snatch, 75 reps for time.

Post time to comments.


Thursday, March 26, 2015

As many rounds as possible in 10 minutes:

3 Pull-ups
6 Push-up
9 Squat
rest 4 minutes

Repeat the above 2 more times


Wednesday, March 25, 2015

A1. Snatch grip Deadlift 8x3

A2. Thick Grip Press 8x3



Tuesday, March 24, 2015

Complete 3 rounds of the following:

20' Box Jump, 1 min
Dumbbell swings, 1 min
Dumbbell Snatches, 1 min
rest 2 minutes and repeat the above

rest 5 minutes and repeat the above once.



Monday, March 23, 2015

A1. Back Squat 8x3

A2. Pull-up Progressions 8x3


Saturday, March 21, 2015

As a team complete as many rounds of the follow as possible in 25 minutes:

50 Squats
Run 400m
30 Push-ups
Run 400m
15 Pull-ups
Run 400m

Squats, push-ups and pull-ups may be divided between team members however you like. The team must start and complete runs together. No exercise reps will count until all members of the team have completed the run.