Wednesday WOD 3.1.17

Warmup

Agility

Set 1
Teams of 3
50 Box Jumps (24/20”)
40 Overhead Squats (115/75#)
30 Toe to Bars
50 Thrusters (95/65#)
40 Double-Unders
30 C2B Pullups
50 Wallballs (20/14#)
40 Clean and Jerks (135/95#)
30 Handstand Pushups (games standards)

IMG_7730

Comments

Tuesday WOD 2.28.17


Warmup
10 Lateral Leg Swings
10 Medial Leg Swings
6 Lunge into Inch Worms
20 Double-Unders
600m Run
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1×5 Deadlift @ 50%
1×5 Deadlift @ 60%

1×3 Deadlift @ 75%

Set 1
1×1 Deadlift @ 90%

1×1 Deadlift @ 100%

Set 2
12 Minute AMRAP
3 Bar Muscle-ups (8 C2B)
8 Front Squats (135/95#)
8 cal Row

8 Box Jumps (32/24”)

IMG_7545

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Monday WOD 2.27.17

Warmup
2 Rounds
2 Back Rolls
4 Lunges
2 Inch Worms
8 Pushups
10 Alt. Pause Air Squats
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1×5 Front Squat @ 50%
1×5 Front Squat @ 60%
1×3 Front Squat @ 75%

Set 1
1×1 Front Squat @ 90%
1×1 Front Squat @ 100%

Set 2
17.1

IMG_7802

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17.1!!! Friday WOD 2.24.17

The 2017 CrossFit Open has officially begun!!
Competitors will have the opportunity to complete each workout on Friday and/or the following Monday of each week.

Friday evenings: heats will begin at 5pm and run continuously throughout the evening until all athletes have completed the workout. Coaches will assign heats as athletes arrive so please check-in with the class coach and begin warming up so you are ready when it’s time for your heat.

Each registered athlete is required to submit their own score to the games website by Monday night. A judge will provide you with your score at the completion of your workout.

Warmup
2 Rounds
10 Alt. Pause Squats (Empty Bar/PVC)
10 Lateral Leg Swings
10 Medial Leg Swings
2 Back Rolls
5 Pullups
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1×5 Front Squat @ 50%
1×3 Front Squat @ 60%
1×2 Front Squat @ 70%

Set 1
Optional
5×5 Front Squat @ 80%

Set 2
17.1

#fbf
Manning and Jason face off in CrossFit Open 13.3!
(and also the gym before several renovation projects)

(Check out our handmade rings and original pullup bar in the background)

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Thursday WOD 2.23.17

Warmup
3 Rounds
6 Lunge into Inch Worms
20 Double-Unders
400m Run

Set 1
Open Gym / CrossFit Open Practice
Heavy Snatches (maybe hang)
Double-Unders
Muscle-ups
Toe to bars
Dumbbell Movements
Handstand Pushups (games standards)

IMG_7706

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