(Photo Credit – Chris Leh)
Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!
3/11/17
(Photo Credit – Chris Leh)
Focus of Today’s Foundations:
- Overhead Squats
- Kipping
- Toes-to-Bar
Conditioning (Practice):
Teams of 2 complete the following:
25 min AMRAP:
- 75 Cal Bike/Row
- 50 Burpees Over Rower or Parallette
- 150 Double Unders (300 Singles)
3/10/17
(Photo Credit – Chris Leh)
Today’s Schedule:
- 6AM – CrossFit
- 12PM – CrossFit
- 5PM – Open Gym/17.3 Demo & Standards
- 6PM – 17.3 Heats Begin
17.3 Heat Sign Ups
Please sign up for a heat in advance.
Heat Sign Ups
CrossFit Open 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.
*If all reps are completed, time cap extends by 4 minutes.
3/9/17
Focus of Today’s Foundations:
- Snatch
- Push Ups
- Burpees
CrossFit Open 17.3
We will publish Heat Sign Ups shortly after 17.3 is announced tonight. Check the blog and our Facebook page for the link.
Friday’s Schedule:
- 6AM – CrossFit
- 12PM – CrossFit
- 5PM – Gym Open for 17.3 warm ups
- 6PM – 17.3 Heats begin
3/8/17
Strength:
Find a max weight:
- 1 Power Snatch
- 1 Squat Snatch
- 1 Overhead Squat
then 2 drop sets @ -10% to -15%
Conditioning (Practice):
7 Rounds:
- 1 min AMRAP Bike/Row for cals
- 1 min Rest
or 7x200m Run w/ 1 min rest between rounds
3/7/17
Strength:
A1. DB Bench Press: 8RM, then -10% for 2×8
A2. Bent Over Row: 8RM, then -10% for 2×8
Conditioning (Test):
Fitness
- 2 min AMRAP Double Unders
- 3 min AMRAP of CTB Pull Ups/Pull Ups/Ring Rows
- 2 min AMRAP Double Unders
- 3 min AMRAP Burpees
Test
For Time:
- 100 Double Unders
- 30 CTB Pull Ups
- 100 Double Unders
- 50 Burpees
(14 min cap)
3/6/17
17.2 Scores
Don’t forget to submit your 17.2 Open scores by 7PM tonight!
Strength:
Back Squat: 8RM, then -10% for 2×8
Conditioning (Test):
3 Rounds:
- 400m Run
- 21 KBS (53/35)
- 12 HSPU
3/5/17
Yoga is canceled today.
Open Gym today from 10AM – 12PM!
This is an opportunity to complete the CrossFit Open workout 17.2 if you haven’t already.
3/4/17
Yoga is Canceled Tomorrow, Sunday 3/5
Focus of Today’s Foundations:
- Strict Press
- Push Press
- Push Jerk
Strength/Skill:
HSPU: 3xME
or
Handstand Hold: 3×30 sec
Conditioning (Practice):
Teams of 2 complete the following:
17 min AMRAP:
- 1 Rope Climb (scale = 10 Burpees)
- 7 Push Press (135/95)
- 20 Double Unders (60 Singles)
*Each Partner completes one full round at a time
3/3/17
Yoga is Canceled This Sunday 3/5
Today’s Schedule:
- 6AM – CrossFit
- 12PM – CrossFit
- 5:00PM – Gym Open for 17.2
- 5:15PM – Bar Muscle Up technique session
- 6:00PM – Heats begin
Friday Night Lights:
In place of our regular PM classes, we will be running heats of the CrossFit Open WOD 17.2. Please sign up for a heat in advance, at the following link. Those that cannot attend the Friday night heats, can complete the workout during OLY on Saturday (12PM) or Open Gym on Sunday (10AM – 12PM)
Heat Sign Ups
17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge (50/35)
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.