03.25.17
CrossFit Open 17.5 10 Rounds for time of: • 9 Thrusters • 35 Double Unders Rx: M- 95 lbs / F 65 lbs. Scaled: Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders 40 minute time cap.
03.24.17
4x Max Effort Push Press All reps at 60% bodyweight Allow full recovery between sets Metcon 200m farmers carry (53/35) 30 air squats 20 toes-to-bar 10 push-ups 200m front rack carry (53/35) 30 air squats 20 KB swings 10 push-ups 200m farmers carry 30 air squats 20 toes-to-bar 10 push-ups 200m front rack carry 30 [...]
03.23.17
NO OPEN GYM TODAY DUE TO SPRING BREAK Single Arm KB Shoulder Press 3x10 Keep it quick and light Superset with: Single ARM KB Row 3x8 Metcon 100 double unders 50 hang power cleans (95/65) 40 burpees over the bar 30 toes-to-bar 20 thrusters (95/65) 800m run (partners run together) 20 thrusters (95/65) 30 toes-to-bar [...]
03.22.17
Metcon 5 minute AMRAP: 2 rounds 5 strict pull-ups 10 handstand push-ups 15 sit-ups 100 double unders Max cal row in remaining time Rest 5 minutes 5 minute AMRAP: 2 rounds 5 pull-ups 10 burpees 15 v-ups 100 double unders Max Cal Row in remaining time Tabata L-hold Tabata L-hold on pull-up bar
03.21.17
Metcon 5 Rounds 200m run 15 box jumps 9 deadlifts (185/135) Core Work Coach's choice core.
03.20.17
Snatch Balance 4x2 Speed is more important than weight Metcon 500m row 15-12-9 Wall balls (20/14) Pull-ups 500m row 15-12-9 Burpees Goblet squats (53/35) 500m row 15-12-9 KB swings Lunge with KB 500m row
03.19.17
The CrossFit Open 17.4
03.18.16
CrossFit Open 17.4 Complete as many rounds and reps as possible in 13 minutes of: • 55 deadlifts • 55 wall-ball shots • 55-calorie row • 55 handstand push-ups Rx: Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Scaled: Men deadlift [...]
03.17.17
Split Jerk 8x2 Increasing weight each set Record heaviest weight successfully completed Partner WOD Teams of 2. Split reps however you like. For time: (M:100/F:75) calorie row 75 power cleans (135/95) 50 burpees (75/50) calorie row 75 front squats (115/75) 50 burpees (50/25) calorie row 75 push jerks (95/65) 50 burpees
03.16.17
Skill Work Choose a movement/skill that is a weakness and focus on progressions for that skill for 10-15 minutes. Ask coach for assistance. EMOMx12 Odd minutes: 12 pistols Even minutes: 40ft handstand walk (scale to 30 second handstand hold on wall or 20 shoulder taps with stomach against wall) - Each completed handstand walk counts [...]