Friday, March 31, 2017

Saturday, April 1


Metcon
For Time:  
50 Box jumps, 24"   50 Jumping pull-ups  50 Kettlebell swings, 1 pood  50 steps Walking Lunge  50 Knees to elbows  50 Push press, 45#   50 Back extensions   50 Wall ball shots, 20#  50 Burpees 50 Double unders


Women's Rx Scale:
Box jumps, 20"
KBS, 25#
Push Press, 35#
Wall Balls, 14#

Begin workout with back extensions and move through everything else in order. 

Last completed 8 October, 2016

Thursday, March 30, 2017

Friday, March 31


Open Gym

Thursday, March 30


Metcon (Time)
10 sets @ 75% of 1RM Ground to OH:
Power Clean
Push Press
Front Squat
Split Jerk
250m Row/ 20 Sit-up

Complex is unbroken, with deliberate body positioning. Alternate rounds b/w row and sit


Tuesday, March 28, 2017

Wednesday, March 29




Metcon (Time)
3 rounds:
800m Run
10 Deadlift (185/275#)
15 Toe to Bar


Monday, March 27, 2017

Tuesday, March 28



Metcon (Time)
1000m Row
At the top of the next minute:
EMOM for 10 minutes
3 Chest to Bar Pull-ups
5 Push up
5 Tuck-ups


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


Friday, March 17, 2017

Saturday, March 18


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


Thursday, March 16, 2017

5:30 AM Class - RESERVATION ONLY


Beginning Monday, 20 March:  the 5:30 AM class is RESERVATION ONLY.
If you do NOT make your reservation in Wodify by 9pm the night prior, the class will be CANCELLED.

Friday, March 17


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


Wednesday, March 15, 2017

Thursday, March 16



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 14, 2017

Wednesday, March 15


5 rounds:
6 Thruster (65/95#)
10 Ring Push-up
6  Thruster
10 Box Jump (20/24")
Feet must be same elevation as hands for Rx push-ups. Scale to standard push-ups as needed.


Tuesday, March 14


Metcon (Time)
4 Rounds:
10 Deadlift (135/225#)
10 HSPU
50 DU
2 minute break after Round 2
HSPU mod: try bands if comfortable in the handstand.
DU mod: 50 singles and 10 attempts each round


Sunday, March 12, 2017

Monday, March 13


CrossFit Open 17.3 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 10, 2017

Saturday, March 11


CrossFit Open 17.3 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 9, 2017

Friday, Mar 10


CrossFit Open 17.3 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 8, 2017

Thursday, March 9



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 7, 2017

Wednesday, March 8


DB Thruster
5 - 5 - 3 - 3 - 1


6 rounds:
5 HSPU
30 Double Under
1 minute rest

Tuesday, March 7


4 rounds:
400m Run
15 OHS (65/95#)
10 Chest to Bar pullups

Sunday, March 5, 2017

Monday, 6 March


CrossFit Open 17.2 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, come on in!  Be advised that space and equipment may be limited. 

Friday, March 3, 2017

Saturday, March 4th


CrossFit Open 17.2 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, come on in!  Be advised that space and equipment may be limited. 

Thursday, March 2, 2017

Friday, 3 March


CrossFit Open 17.2 Heats!


Reserve your heat time on Wodify.


If you would like to come work on something else during Open Gym hours, feel free!  Please be advised that space and equipment may be limited.

Wednesday, March 1, 2017

Thursday, 2 March



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.  You may want to practice: HSPU, Muscle Ups, OHS