LATEST WOD

Sunday 2-26

10 AM

12 Rounds (36 Min)

Min 1  20/16 Cal Row

Min 2  40 Double Unders

Min 3  2 Muscle Ups

Scale as needed

11 AM

Open gym time, make up/redo the CF Open WOD

11AM Class will return April 2nd.  During the Open, it will be an open gym hour.

 

Wednesday, March 15th

March 14, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.
For Time:
1000m Row
then
 
10 Rounds
4 Pull-ups
8 Burpees
12 Lunges
 
then
1000m Row


Tuesday, March 14th

March 13, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.
5EMOM
1 Squat Clean + Jerk (building)
Immediately into..
Every 2mins for 8mins (4 sets)
1 Squat Clean & Jerk (heavy)
 
 
7AMRAP
3-6-9-12-15-18..
Thrusters (95/65)
HSPUs


Monday, March 13th

March 12, 2017

**Reminder** Submit your 17.3 score at games.crossfit.com

Back Squat
5-5-3-3-2-2

For Time:
1000m Row
20 DL (225/155)
30 TTB
40 Box Jumps (24/20)


Saturday, March 11th

March 10, 2017

Hours
First Class: 7am
Last Class: 12pm

DO NOT plan on redoing the open WOD between 9-11am!

For Time
100 Burpees
100 KBS (53/35)
100 Squats
100 HR Push-ups
100 Cal Row
200 Sit-ups

Choose your adventure:
The movements and reps may be rearranged and divided in any fashion.
Partners may not work at the same time.


Friday, March 10th

March 9, 2017

“Friday Night Lights” will start at 5:30! Be sure to get to the gym early to sign-up and warm-up for your heat!!

Open WOD 17.3

Prior to 8:00, complete:
3 rounds of:
6 C2B Pull-ups
6 squat snatches, 95/65
Then, 3 rounds of:
7 C2B Pull-ups
5 squat snatches, 135/95
*Prior to 12:00, complete 3 rounds of:
8 C2B Pull-ups
4 squat snatches, 185/135
*Prior to 16:00, complete 3 rounds of:
9 C2B Pull-ups
3 squat snatches, 225/155
*Prior to 20:00, complete 3 rounds of:
10 C2B Pull-ups
2 squat snatches, 245/175
Prior to 24:00, complete 3 rounds of:
11 C2B Pull-ups
1 squat snatch 265/185

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


Thursday, March 9th

March 8, 2017

8EMOM
1 Power Snatch (building)

Rest 5mins

Every 3mins for 12mins (4 sets)
3 OH Squats + 3 High Box Jumps

8EMOM
Even: 15/12 Cal Row
Odd: 3 TTB, 5 Air Squats, 7 KB Swings (53/35)


Wednesday, March 8th

March 7, 2017

3AMRAP
10 Cal Row
5 Ring MU’s (10/7 Ring Dips)
Rest 3mins
3AMRAP
10 Cal Row
10 C2B Pull-ups
Rest 3mins
3AMRAP
10 Cal Row
10 HSPUs
Rest 3mins
3AMRAP
10 Cal Row
10 Burpees


Tuesday, March 7th

March 6, 2017

4EMOM
1 Squat Clean & Jerk (building)

Immediately into..
Every 2mins for 8mins (4sets)
1 Squat Clean & Jerk (heavy)

6AMRAP
42 DUs
30 Wall Balls (20/14)
18 Burpees
Rest 4 mins
6AMRAP
21 DUs
15 Wall Balls (20/14)
9 Burpees


Monday, March 6th

March 5, 2017

 

**Reminder** You have until 7pm tonight to submit your 17.2 Scores on games.crossfit.com

Deadlifts 5×3 (build but not a max)

7AMRAP
5 Deadlifts (225/155)
10 HR Push-ups
15 Box Jumps (24/20)


Sunday – March 5th

Hours

Coached WOD: 10am
Open Gym: 11am-2pm

7 Rounds
10 Cal Row
100m Run
10 Burpees
100m Run
10 Sit-ups
100m Run

Reminder: If you want to do 17.2
Do it after 11AM on Sunday or
Monday between 8AM & 4PM
There won’t be any room after 4pm.


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