Monday, Feb 27th, 2017

Don’t forget to submit your 17.1 scores and if you haven’t done it yet, make sure you get it done today with a judge and submit your scores by 8p.

 

Warm Up

400m Run

 

A) Strength/Skill

Every 2 Min for 10 Min
2 Front Squats @ 80%

5 Min EMOM
2 Push Press @ 55%

 

B) WOD

5 Rounds for Max Reps:

1:00 Calorie Row
1:00 Wallballs 20/14
1:00 Burpees
1:00 Rest

Saturday, Feb 25th, 2017

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Sundays are for rest. Have a great weekend and don’t forget to show up Monday.

Don’t forget if you haven’t done the WOD for the Open yet,

you only have til Monday at 5 pm to submit you score.

Warm Up

500m Row

 

A) Strength/Skill

Warm Up Movements

 

B) WOD

17.1 Open Wod

Friday, Feb 24th, 2017

Reminder: There will not be a Crossfit class tonight at 6:30 pm.

NO Barbell Skill class tomorrow morning at 8 am

 

Warm Up

400m Run

 

A) Strength/Skill

Every 2 Min for 10 Min
1 Pause Back Squat @70%

5 Min EMOM
1 Snatch Balance @ 70%

 

B) WOD

10 Min Amrap:

7 Clean and Jerk 115/75
20 Lunges
15 Abmat Sit-ups

Thursday, Feb 23rd, 2017

 

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8pm tonight, Crossfit Open will release the first WOD of 2017! #17.1

Congratulations on signing up for the Open. Good luck to everyone!

Warm Up

 

500m Row

 

A) Strength/Skill

Every 2 Min for 10 Min
2 Snatch @ 75%

3 Min EMOM
1 Snatch Pull @ 85%

 

B) WOD

10 Rounds
As many rounds as possible in one minute

5 Wallball 20/14 10’/9′
5 Burpees

Rest 1:00

– Pick up where you left off on the last round
Score total rounds

Wednesday, Feb 22nd, 2017

ATTENTION: PLEASE READ

Thursday morning (6am) Bootcamp class

is cancelled as well as the 6:30pm Crossfit class

and the 8am Barbell Skill class on Saturday  morning.

We apologize for the inconvenience and will add a Saturday

to the end of the 6 weeks.  Thank you for understanding!

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Friday Night Lights for the Open.

Come out and join us Friday night the 24th

as we cheer everyone on!

Warm Up

400m Run

 

A) Strength/Skill

16 Min EMOM

Min 1: 5 Dumbbell Thrusters (Choose a Challenging Weight)
Min 2: 2 Rope Climbs
Min 3: 8 One Arm Dumbbell Snatches (4 Right Arm, 4 Left Arm)
Min 4: :30 Handstand Hold

*If you can’t do 2 Rope Climbs in 40 Secs then do 1

 

B) WOD

3 RFT:

15 Deadlift 185/125
50 Double Unders
15 Toes to Bar

Monday, Feb 20th, 2017

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February 24th. Friday Night Lights, come out and cheer on your box family. Open work outs will start at 6:30 PM.

Reminder: the Friday Crossfit class at 6:30 PM will be cancelled.

Warm Up

400m Run

 

A) Strength/Skill

Every 2 Min for 10 Min
2 Front Squats @ 80%

5 Min EMOM
2 Push Press @ 65%

 

B) WOD

For Time:

50 Burpees
40 Abmat Sit Ups
30 Kettlebell Swings 45/35
20 Pull Ups
10 Handstand Push Ups

Saturday, Feb 18th, 2017

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February 24th. Come out and cheer on your

fellow crossfitters in the Open!

Warm Up

500m Row

 

A) Strength/Skill

Warm Up Movements and Pick Teams

 

B) WOD

20 Min Amrap, Teams of 2

60 Dubs
40 Kb Swings 45/35
20 Abmat Situps
10 HSPU
5 Rope Climbs