Sunday, March 26, 2017

Monday, March 27


CrossFit Open 17.5 Heats


Sign up for your heat times on Wodify.


If you are not registered for the Open and would still like to complete the Open WOD (or another workout on your own), come on in!  Be advised that space and equipment may be limited.

Friday, March 24, 2017

Saturday, March 25


CrossFit Open 17.5 Heats


Sign up for your heat times on Wodify.


If you are not registered for the Open and would still like to complete the Open WOD (or another workout on your own), come on in!  Be advised that space and equipment may be limited.

Thursday, March 23, 2017

Friday, March 24



CrossFit Open 17.5 Heats


Sign up for your heat times on Wodify.


If you are not registered for the Open and would still like to complete the Open WOD (or another workout on your own), come on in!  Be advised that space and equipment may be limited.

Wednesday, March 22, 2017

Thursday, March 23



Active recovery/ skill work day:

Work through 50 air squats, 30 pass-thru lunges, 25 ring rows, and 25 push-ups.  Rest and/or stretch as needed






2 x 2000m Row
Roll for at least 5 minutes between rows






If you want to work on skills that may show up in the Open, feel free to work on them today. 


Tuesday, March 21, 2017

Wednesday, March 22


 
800m run
20 Power Clean (75/115#)
20 Jerk
400m run
15 Hang Power Clean
15 Push Press
200m run
10 Squat Clean Thruster


Tuesday, March 21


Squat Clean (5 - 5 - 3 - 3 - 1)

EMOM for 10 minutes:
5 Box Jump (24/30")
10 Hand-Release Push-up/ 10 Sit-up (alternate rounds)



Sunday, March 19, 2017

Monday, March 20


CrossFit Open 17.4 Heats


Sign up for your heat times on Wodify.


If you are not registered for the Open and would still like to complete the Open WOD (or another workout on your own), come on in!  Be advised that space and equipment may be limited.

CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups