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Wednesday March 8, 2017

Posted on Mar 7, 2017 | 0 comments

Strength:

In 20 min work up to a heavy complex

1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk

WOD:

7 Rounds for Time

3 Front Squats 185#/135#

5 Handstand Push Ups

7 Devil Presses 45#/35#

*Goal 10-12 Min.

 

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Tuesday March 7, 2017

Posted on Mar 6, 2017 | 0 comments

Good job everyone, 17.2 is in the books!  It has been fun and inspiring to see everyone giving it their all the last two weeks.  Get ready for another slap in the face on Thursday when they announce 17.3!

WOD:

6 min AMRAP

25 m Prowler Push #140/90#

3 Min rest

6 Min AMRAP

15/12  Cal AB

25 AB Mat Sit Ups

3 Min Rest

6 Min AMRAP

30 Double Unders

10 Wall Balls

- M 30# ball to 10′

- F 20# ball to 9′

In remaining Class Time…

Spend 8-10 min working on a skill of your choice

Some suggestions

Handstand, HSPU (strict or Kipping), Pull Ups (Strict or kipping), dips, rope Climbs, MU, DU’s, etc.

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Monday March 6, 2017

Posted on Mar 5, 2017 | 0 comments

17.2 has almost come to an end!  Be sure to submit your scores by 5pm! 

Strength:

In 20 Min find your 3 RM Thruster

WOD:

4 Rounds for Time

400 m Run

18 Deadlifts 185#/125#

*Goal 12 Min.

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Sunday March 5, 2017

Posted on Mar 4, 2017 | 0 comments

Open Gym 9am – 11am

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Saturday March 4, 2017

Posted on Mar 3, 2017 | 0 comments

Open Gym 7am-9am

CrossFit 9am-10am

**If you are planning on doing 17.2 during open gym, you MUST me done BY 9am.  This takes up a lot of space and will be hard to navigate with a class going on.

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Friday March 3, 2017

Posted on Mar 2, 2017 | 0 comments

Friday Night Throwdown TONIGHT @ 5:30pm!  Heats will start at 6:pm.

WOD:

Open Workout 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

M – 50# DB

F – 35# DB

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