WOD

Tuesday, March 21st

March 20, 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.

Jerk (from rack)
7×1

8AMRAP
5 1-arm DB Thruster (50/35) right arm
10 Box Jumps (24/20)
5 1-arm DB Thruster (50/35) left arm
10 Pull-ups


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.


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