2.24.17

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WOD

Metcon

CrossFit Games Open

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

RX- 50/35 dumbbells and 24/20 box

Scaled- 35/20 dumbbells and 20inch box for both male and female-step ups are allowed.

Time cap: 20 minutes

 

 

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2.23.17

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There will not be a 6:30pm CF class tomorrow.  Come join us and watch The CrossFit Games Open live announcement for 17.1 at 7pm

 

Warm up

  • 100′ high knees
  • 100′ toy soldiers
  • 100′ high knee skips
  • 100′ butt kicks

WOD

Metcon

Rowing intervals

  • 1:00 on/ 1:00 off
  • 2:00 on/2:00 off
  • 3:00 on/3:00 off
  • 3:00 on/3:00 off
  • 2:00 on/2:00 off
  • 1:00 on

Max calories

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2.22.17

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Warm up

3 minutes rower or airdyne

2 rds

  • 20 toe touches with trunk twist
  • :20 couch stretch
  • 10 ohs 45/35
  • :20 squat bottom hold
  • 10 btn push presses

WOD

Strength/Skill

Establish a heavy complex of

power snatch + hang snatch (full) + 2 ohs

Metcon

3RFT

  • 15 power cleans 115/85
  • 25 air squats
  • 15 hspu
  • 25/20 calories airdyne

 

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2.21.17

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Warm up

2 rds

  • 2oom run
  • 50 ft bear crawl
  • 20 air squats
  • 15 push ups

WOD

Strength

Bench press

5×3 start at 70% and climb if possible

Metcon

3 RFT

  • 400m run
  • 10 db/kb power snatches (alternate 1/1)
  • 15 goblet squats
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2.20.17

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Warm up

3 minutes rower or airdyne

3 rds

  • 30 jumping jacks
  • 20 toe touches with trunk twist
  • 10 front squats 45/35
  • 10 shoulder presses
  • 10 bar kips

WOD

Strength/Skill

Establish a heavy complex of

power clean + hang clean (full) + push jerk + split jerk

Metcon

  • 1k row
  • 30 deadlifts 225/155
  • 20 burpee box jumps 24/20
  • 10 muscle ups

 

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2.17.17

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Warm up

2 rds

  • 250m row
  • 50 jumping jacks
  • 10 front squats 45/35
  • 10 push press
  • 10 push ups

WOD

Metcon

7 RFT

  • 7 thrusters 115/85
  • 7 bar facing burpees
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2.16.17

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Warm up

3 rds

  • 10 calories airdyne
  • 15 jump squats
  • 20 second squat bottom hold
  • 20 toe touches w/trunk twist

WOD

Strength/Skill

OHS 5X3 @ 75%

Metcon

4 RFT

  • 12 toes to bar
  • 12 power snatches 95/65
  • 12 box jumps 24/20
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