Monday, March 27, 2017


Back Squats and “The Chief” for Monday!
Keep in mind our new class time of 6:30am!

CrossFit Open
Great work to everyone on another CrossFit Open!
17.5 PICTURES HERE.
Leaderboards available for all Rx, Scaled, and Teen Divisions here.

MONDAY
Strength
Back Squat [Video]
Every 2 minutes for 5 sets complete 5 Back Squats @75% of 1rep.

Conditioning
“The Chief”
5 Cycles Of:
AMRAP in 3 Minutes:
• 3 Power Cleans (#135/95)
• 6 Push-ups
• 9 Air Squats

Rest 1 Minute in between Cycles. Always start each new cycle with the Power Cleans.

An introduction to CrossFit, via “The Chief”
How many fundamental errors can you spot? And how should they fix these glaring issues?

Sunday, March 26, 2017


Sunday Funday!

SUNDAY
Partner Workout
5 Rounds, with a 30 Minute Time Cap:
• 40 Alternating MedBall Squats (#20/14)
• 40 Push-ups
• 40 Ground to Overhead (#45/25 weight plate)
• Turf Length Running, 8 Down & Backs

Friday, March 24, 2017


Friday Open WOD 17.5!
Remember to join us for some fun Friday night as we hang out and celebrate 5 weeks of the Open!
Event page here.

CrossFit Open
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.

FRIDAY
Mobility & Warm-up

Thrusters [Video]
Double Unders [Video]

Conditioning
CrossFit Open WOD 17.5
Rx:
10 Rounds For Time:
• 9 Thrusters (#95/65)
• 35 Double Unders

Scaled:
10 Rounds For Time:
• 9 Thrusters (#65/45)
• 35 Single Unders

17.5 Workout Standards

Thursday, March 23, 2017


Thursday Deadlifts and more!
Plus, Open Workout 17.5 is announced at 7pm. Games.CrossFit.com

CrossFit Open
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.

THURSDAY
Strength
Deadlifts [Video]
Complete 5 Sets of 5 Deadlifts at 60% of 1repmax.

Conditioning
AMRAP in 20 Minutes:
• Run 14 Turf Lengths
• 14 Airdyne Calories
• 14 Burpees
• 14 Hang Power Cleans (#95/65)

Open Announcement 17.5

Wednesday, March 22, 2017


Shoulder Press and Conditioning for Wednesday!

CrossFit Open
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.

WEDNESDAY
Strength
Shoulder Press [Video]
Complete 5 Sets of 3 Strict Press @75% of 1repmax.

Conditioning
AMRAP in 3 Minutes:
• 10 Box Jumps (24″/20″)
• 10 DB Push Press (#35/20)

Rest 2 Minutes

AMRAP in 3 Minutes:
AbMat Sit-ups

Rest 2 Minutes

AMRAP in 3 Minutes:
• 10 Kettlebell Swings (#55/35)
• 10 Air Squats

Shoulder Press

Tuesday, March 21, 2017


Conditioning for Tuesday!
Remember our new Bootcamp class time of 6:30am on Tues/Thurs!

CrossFit Open
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.

TUESDAY
Conditioning
Row 2000 meters for time 

Conditioning
AMRAP in 15 Minutes:
• Heavy Sled Push, Turf Width Down/Back
• 10 Strict Pull-ups
• 13 Hand Release Push-ups
• 16 Airdyne Calories
• Rest 1 Minute

Strict Pull-ups

Monday, March 20, 2017


Conditioning and Clean & Jerk work for Monday!
Remember we have introduced our new class time of 6:30am!

CrossFit Open
Great work to everyone on Open workout 17.4!
Remember to submit your scores by 7pm.
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.

MONDAY
Conditioning
3 Rounds For Time:
• 20 Thrusters (#95/65)
• 75 Double Unders

Strength
Clean [Video]
Jerk [Video]
5 Sets of a 3-Position Squat Clean + Jerk

3-Positions = Hi Hang, Below Knee Hang, and Floor. All through a full squat.
Push Jerk or Split jerk.
Choose weight based on feel for the day.

Clean Positions
For Monday, we’ll go in reverse order of this video.

Sunday, March 19, 2017


Sunday Funday!

Come in at 10am for a Partner WOD or to complete Open workout 17.4!

CrossFit Open
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.

SUNDAY
Partner Workout

4 Rounds For Time:
• 32 Goblet Squats (#55/35)
• 32 Box Jump Overs (24″/20″)
• 32 Single Arm KB Push Press (#55/35)
• Run 8 Down/Back Turf Widths

Optional Additional Work
“Beat Your Partner”
3 Rounds:
• Partner 1: Row 250 meters, Partner 2: Max Push-ups or Sit-ups
• 30 Second Rest
• Partner 2: Row 250 meters, Partner 1: Max Push-ups or Sit-ups
• 30 Second Rest

Saturday, March 18, 2017


Saturday Partner WOD!

CrossFit Open
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.

SATURDAY
Partner Conditioning
100-80-60-40-20 Reps Of:
• Airdyne Calories
• Double Unders
• AbMat Sit-ups

Friday, March 17, 2017


Friday Open WOD 17.4!

CrossFit Open
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.

FRIDAY
Mobility & Warm-up

Deadlifts [Video]
Wall Ball Shots [Video]
Handstand Push-ups [Video]

Conditioning
CrossFit Open WOD 17.4
Rx:
AMRAP in 13 Minutes:
• 55 Deadlifts (#225/155)
• 55 Wall Ball Shots (#20/14; 10ft Target/9ft Target)
• 55 Calorie Row
• 55 Handstand Push-ups

Scaled:
AMRAP in 13 Minutes:
• 55 Deadlifts (#135/95)
• 55 Wall Ball Shots (#20/10; 9ft Target/9ft Target)
• 55 Calorie Row
• 55 Hand Release Push-ups

17.4 Workout Standards