Monthly Archives: February 2017

2/28/17

WOD  (for time)

4 rounds of

15 Overhead squats (65/95)

15 chest to bar

2/27/17

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Please note that all classes will go ahead as regularly scheduled tomorrow, however our 630pm class will be another opportunity to complete 17.1. Please arrive early and be ready for heats to START at 6:30!. Judges would also be of great help tomorrow if you are free!

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WOD (AMRAP 12)

12 push jerk (115/75)

24 wall balls (20/14)

48 double unders

Great work from all 709’ers today on 17.1!!!!

Show up tomorrow at 11AM and bring along a partner for a good one!!!!

2/24/17

 

Let the Open begin!

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Friday Night Lights will begin at 5:00pm and will end with a 7:00pm heat.

Instead of our usual 5:30pm/6:30pm class on Friday, we’ll be throwing down on Open 17.1. Come swing by to cheer on our athletes in the first week of the Open (or to help judge if you can!)

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17.1

 

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M 50-lb. dumbbell / 24-in. box

F 35-lb. dumbbell / 20-in. box

2/23/17

Shoulder/scap session

 

Skill/weakness session

 

WOD (for time)

30 double unders

30 air squats

30 double unders

30 Push ups

30 double unders

30 sit ups

30 double unders

30 kettle bell swings (53/35)

30 double unders

2/22/17

WOD* (Alt. EMOM 16)

Min 1 7 Deadlifts (185/135) + 7 Box Jumps (24/20)

Min 2 15/12 Calorie row

Min 3 7 Wallball (20/14) + 7 C2B Pull-ups

Min 4 15/12 Calorie Row

*inspired by CFNE

2/21/17

WOD (AMRAP 10)

“Open 11.1/14.1”

30 double unders

15 Power Snatch (55/75)

2/20/17

WOD (for time)

“Open 15.5”

27 Calorie Row

27 Thrusters (95/65)

21 Calorie Row

21 Thrusters

15 Calorie Row

15 Thrusters

9 Calorie Row

9 Thrusters

Saturday WOD (AMRAP)

 

Teamwork is KEY!

See everyone at 11AM!

2/17/17

Come in! Do this WOD and GO HARD!!

 

WOD (for time)

27-21-15-9

Toes to bar

Overhead squats

Over-the-bar burpees

*Thanks CFNE…kinda!