Monthly Archives: March 2017

3/31/17

WOD (for time)

3 rounds of

15 burpee box jump overs (24/20)

15 pull ups

15 Deadlifts (185/125)

3/30/17

WOD* (for time)

50 double unders

40 med-ball cleans (14/20)

30 shoulder to overhead (155/105)

40 med-ball cleans

50 double-unders

*inspired by crossfit mainsite!

 

3/29/17

Partner WOD (for time)

”Ground to Overhead”

40 (135/95)

30 (155/115)

20 (185/125)

10 (205/135)

2 (225/155)

3/28/17

WOD* (AMRAP)

3 rounds of:

minute 1: back squats (135/95)

minute 2: Rest

minute 3: chest-to-bar

minute 4: Rest

minute 5: Power cleans (135/95)

minute 6: Rest

*Courtesy of CrossFit main site!

**all work is done from the floor

3/27/17

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Please note that all classes will go ahead as regularly scheduled tomorrow, however our 630pm class will be a FINAL opportunity to complete 17.5. 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

“CrossFit total”

1RM Back Squat

+

1RM Strict press

+

1RM Deadlift

=

CrossFit total

3/24/17

 

17.5!

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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 17.5! Come swing by to cheer on our athletes in the FINAL week of the Open (or to help judge if you can!)

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3/23/17

WOD (AMRAP 12)

400m Row

12 Toes 2 bar

12 Box jumps (24/20)

24 kettlebell swings  (53/35)

24 air squats

3/22/17

EMOM 10

Thrusters

 

WOD (for time)

Double unders

50-40-30-20-10

Shoulder to overhead (75/115)

10-8-6-4-2

Barbell burpees

7-7-7-7-7

3/21/17

WOD (for time)

3 rounds of:

10 overhead squats (95/65)

10 burpees

10 chest 2 bar

3/20/17

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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 17.4. 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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Strength

Thruster

 

WOD (EMOM 16)

“6 pack attack”

1 min V Ups

1 min hollow rocks

1 min Russian twists (45/25)

1 minute Rest

*Record reps completed