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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Thursday March 16, 2017

Posted on Mar 15, 2017 | 0 comments

17.4 will be released tonight at 5pm.  Join us at the gym to watch the announcement!

WOD:

30 Min EMOM

Min 1: 15 Wall Balls 20#/14#

Min 2: 15/12 Cal Row

Min 3: 15 KB Swings 53#/35#

Min 4: 15 Burpees

Min 5: 20 Ab Mat Sit Ups

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Wednesday March 15, 2017

Posted on Mar 14, 2017 | 0 comments

Strength:

Clean

2-2-2-2

WOD:

For Time:

10-8-6-4-2

DB Thrusters 45#/30#

Bar Muscle Ups

scale – Burpee C2B, jumping Bar MU, Banded Bar MU

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Tuesday March 14, 2017

Posted on Mar 13, 2017 | 0 comments

Skill:

3 Rounds Not for Time

Max Reps (unbroken) Kipping HSPU

Adv. – strict HSPU, deficit Strict HSPU/ scaled – HSPU on box, L seated DB strict press

50 Double Unders (unbroken set)

WOD:

5 Rounds

400 m Run

15 Hang Power Snatch 95#/65#

*Goal 15 Min

 

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Monday March 13, 2017

Posted on Mar 12, 2017 | 0 comments

Strength:

Back Squat

5-5-5-5

WOD:

5 Rounds for Time

15 Assault Bike Calories

15 Burpees

*Goal 10-12 min

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Friday March 10, 2017

Posted on Mar 9, 2017 | 0 comments

 Throwdown tonight, heats will begin at 6pm.

Open WOD 17.3!

Prior to 8:00, complete:

3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

*Scaled movements will be posted in the gym

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