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Friday March 24, 2017

Posted on Mar 23, 2017 | 0 comments

Join us tonight for our last Friday Night Throwdown of the 2017 Open Season!  Heats start at 6pm.

WORKOUT 17.5  Rx’d (Ages 16-54)

10 rounds for time of:
9 thrusters
35 double-unders

M95lb. / F65lb.

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Thursday March 23, 2017

Posted on Mar 22, 2017 | 0 comments

The final 2017 Open WOD will be released tonight!  Join us for the reveal at 5pm.  Our last Friday Night Throwdown will be tomorrow night.  Heats will start at 6pm!

WOD:

Teams of 2-3 with only 1 person working at a time, completing full rounds…

In 15 min AMRAP

7 Burpees

7 Thrusters 95#/65#

21 Double Unders (63 Singles)

at the 20 min mark

15 Min AMRAP

7 Burpees

7 Push Press 95#65#

7 Ring Dips

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Wednesday March 22, 2017

Posted on Mar 21, 2017 | 0 comments

Strength:

Front Squat

In 20 Min find a heavy I rep

WOD:

For time:

10 Hang Squat Cleans, 135/95 lbs

Run, 400 m

10 Hang Squat Cleans, 155/105 lbs

50 Assault Bike Calories

10 Hang Squat Cleans, 185/125 lbs

Row, 1500 m

Goal 15 min

*Cap 21 min*

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Tuesday March 21, 2017

Posted on Mar 20, 2017 | 0 comments

WOD:

12 Min EMOM

Odd: 10 One Arm DB Snatch (right arm 55/35) + 10 Box Jump (24/20)

Even: 10 One Arm DB Snatch (left arm 55/35) + 10 Box Jump (24/20)

Skill:

12 Min EMOM

Odd: 8-10 Toes to Bar

Even: 40 Double Unders or DU Practice

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Monday March 20, 2017

Posted on Mar 19, 2017 | 0 comments

Happy Monday!  Hope you all had a great weekend!  Thursday March 23rd will be the release of the 5th (and final) workout of the 2017 CrossFit Open.

WOD:

6 rounds for time of:

Run, 100 m

3 Push Jerks, 155/105 lbs

6 Front Squats, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

Rest 2 mins

*Goal is sub 25 min including rest

Post WOD:

Accumulate 4 min in a plank – any plank variation is ok

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Friday March 17, 2017

Posted on Mar 16, 2017 | 0 comments

Don’t miss the throwdown for 17.4 tonight at 6pm!

Open WOD 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

Scaled Options will be posted in the gym.

https://games.crossfit.com/workouts/open/2017#movementStandards

 

 

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