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.

 

Monday, March 20th

March 19, 2017

First day of Spring!!

**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.

** Reminder ** Submit your 17.4 score at games.crossfit.com

For Time
6 Rounds
5 Hang Squat Clean (135/95)
50 DU’s


Sunday, March 19th

Hours

Coached WOD: 10am

Open Gym: 11am – 2pm

Do Not attempt 17.4 between 10am and 11am.

For Time:

50-40-30-20-10

DUs

Sit-ups

At 15:00

3 Rounds

1min: KB Swings (53/35)

1min: Step Ups (24/20)

1min: DB S2OH (50/35)

1min: Cal Row

1min: Rest

 


Saturday, March 18th

March 17, 2017

Hours:

First Class: 7am

Last Class: 12pm

If you are planning on completing 17.4 today DO NOT come between 9 and 11am. Thank you!

For Time:
100 Burpee to plate
75 Wall Balls
50 Box Jump Overs (24/20)
25 Pull-ups
10 Wall Walks
25 TTB
50 Box Jumps (not over)(24/20)
75 KB Swings (70/53)
100 Burpee to plate
Partners will alternate work/rest at will.


Friday, March 17th

March 16, 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. If the 17.4 includes a heavy barbell then you will not be able to perform 17.4 at the 5 or 6am class.

 

“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 17.4

13AMRAP

55 Deadlifts (225/155)

55 Wall Balls (20/14)

55 Calorie Row

55 Handstand Push-ups


Thursday, March 16th

March 15, 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.
Every 3mins for 12mins (4 sets)
3 Deadlifts  + 3 High Box Jumps
18EMOM
Min 1: :40 Row
Min 2: :40 DU’s
Min 3: 5 Wall Balls, 5 KBS (53/35) 5 Burpees


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.


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