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.

 

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.


Saturday, March 4th

March 3, 2017

Hours:
First Class: 7am
Last Class: 12pm

For Time:
40-30-20-10
DB Snatch (50/35)
TTB
Wall Balls (20/14)
Burpee to plate

Partners will alternate rowing 200m and completing the 40-30-20-10


Friday, March 3rd

March 2, 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 17.2

12AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells


Thursday, March 2nd

March 1, 2017

Bar Muscle-up work

Every 3mins for 12mins (4 sets)
3 Front Squats <70% + 3 High Box Jumps

Rest 5 mins

10EMOM
Even: 15/12 Cal Row
Odd: 3 Pull-ups, 6 HR Push-ups, 9 Squats


Wednesday, March 1st

February 28, 2017

3AMRAP
4/2 Ring Muscle-Ups (Scale = 8/6 Ring Dips)
8 Deadlifts (185/125)(225/155)

Rest 3 min

3AMRAP
4 Power Cleans (155/105)(185/135)
8 Chest-to-Bar Pull-Ups

Rest 3 min

3AMRAP
4 Front Squats (115/75)(155/105)
8 Toes to Bar

Rest 3 min

3AMRAP
4 Power Snatches (95/65)(135/95)
20 DUs


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