Monday, March 6, 2017

Some tough Conditioning and Cleans for Monday!

CrossFit Open Great work to everyone on Open workout 17.2! 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 6 Rounds For Time: • 10 Deadlifts (#225/155) • 10 Wall Ball Shots (#30/20) • 10 Calorie Row • 10 Handstand Push-ups (Scaled: Push Press #95/65)

Strength Clean [Video] Complete 5 Sets of 3 Heavy Squat Cleans. Build as you go.

Cleans

Sunday, March 5, 2017

Sunday Funday! Come in at 10am for a Partner WOD or to complete Open workout 17.2!

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

SUNDAY Partner Workout 2 Rounds For Time: • 1 Minute of Power Snatch • 2 Minutes of Turf Length Running • 1 Minute of Pull-ups • 2 Minutes of Airdyne Bike • 1 Minute of Russian Kettlebell Swings • 2 Minutes of Turf Length Running • 1 Minute of Burpees • 2 Minutes of Airdyne Bike

Saturday, March 4, 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 5 Rounds For Time: 30 Wall Ball Shots (#20/14) 30 Sumo Deadlift High Pulls (#75/55) 30 Box Jumps (20") 30 Push Press (#75/55) 30 Calorie Row 30 Push-ups 10 Body Weight Back Squats

Friday, March 3, 2017

Friday Open WOD 17.2!  We continue to test our fitness.

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 Dumbbell Clean [Video] Toes to Bar [Video] Bar Muscle-ups [Video]

Conditioning CrossFit Open WOD 17.2 Rx: AMRAP in 12 Minutes: 2 Rounds Of: • 50ft. Dumbbell Front Rack Walking Lunge (#50/35) • 16 Toes to Bar • 8 Dumbbell Power Cleans Then, 2 Rounds Of: • 50ft. Dumbbell Front Rack Walking Lunge • 16 Bar Muscle-ups • 8 Dumbbell Power Cleans

Alternate between T2B and Bar MU every 2 rounds.

Scaled: AMRAP in 12 Minutes: 2 Rounds Of: • 50ft. Dumbbell Front Rack Walking Lunge (#35/20) • 16 Hanging Knee Raises • 8 Dumbbell Power Cleans Then, 2 Rounds Of: • 50ft. Dumbbell Front Rack Walking Lunge • 16 Pull-ups • 8 Dumbbell Power Cleans

Alternate between Knee Raises and Pull-ups every 2 rounds.

17.2 Workout Standards

Thursday, March 2, 2017

Thursday Conditioning! Plus, Open Workout 17.2 is announced at 7pm. Games.CrossFit.com

CrossFit Open Underway! Great work to everyone on Open workout 17.1! Keep up with the 5 weeks of online competition here. Leaderboards available for all Rx, Scaled, and Teen Divisions.

THURSDAY Conditioning AMRAP in 22 Minutes: • 15 Calorie Row • 10 Airdyne Calories • 10 Burpees • Run 8 Turf Lengths

Open Announcement 17.2

Wednesday, March 1, 2017

Conditioning and more gymnastics as we head into March!

CrossFit Open Underway! Great work to everyone on Open workout 17.1! Keep up with the 5 weeks of online competition here. Leaderboards available for all Rx, Scaled, and Teen Divisions.

WEDNESDAY Conditioning 5 Rounds For Time: • 10 Toes to Bar • 5 Squat Cleans (#185/115)

Skill Work Bar Muscle-ups [Video] Rx: Complete 5 Sets of 2 Bar Muscle-ups Scaled: Work on efficiency with Pull-ups or C2B Pull-ups.

Kipping Bar Muscle-ups

Tuesday, February 28, 2017

Conditioning and some gymnastics work for Tuesday!

CrossFit Open Underway! Great work to everyone on Open workout 17.1! Keep up with the 5 weeks of online competition here. Leaderboards available for all Rx, Scaled, and Teen Divisions.

TUESDAY Conditioning 3 Rounds For Time: • 25 Calorie Row • 15 Shoulder to Overhead (#115/75) • 15 Deadlifts (#115/75)

Skill Work Handstand Push-ups [Video] Complete 5 Sets of 5 Handstand Push-ups (10 HSPU for Rx+) Use the CrossFit Open standards of measurement.

Kipping Handstand Push-ups

Monday, February 27, 2017

Conditioning and some Power Cleans for Monday!

CrossFit Open Underway! Great work to everyone on Open workout 17.1! Keep up with the 5 weeks of online competition here. Leaderboards available for all Rx, Scaled, and Teen Divisions.

MONDAY Conditioning 4 Rounds For Time: • 25 Wall Ball Shots (#20/14) • 50 Double Unders • 10 C2B Pull-ups (5 Muscle-ups for Rx+)

Strength Power Clean [Video] Complete 5 Sets of 5 Touch-and-Go Power Cleans (#155/105).

Power Cleans

Sunday, February 26, 2017

Sunday Funday! Come in at 10am for a Partner WOD or to complete Open workout 17.1!

CrossFit Open Underway! It's not too late to register! Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

SUNDAY Partner Conditioning AMRAP in 6 Minutes: Shoulder to Overhead (#115/75 Rx; #135/95 Rx+) Each time you drop the bar, perform 15 Double Unders. Switch partners upon drop.

Rest 2 minutes

AMRAP in 6 Minutes: Back Squats (#115/75 Rx; #135/95 Rx+) Each time you drop the bar, perform 12 Push-ups. Switch partners upon drop.

Rest 2 Minutes

AMRAP in 6 Minutes: Alternating Turf Length Running.

Saturday, February 25, 2017

Saturday Partner WOD!

CrossFit Open Underway! It's not too late to register! Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

SATURDAY Partner Conditioning For Time: Row 2000 meters 60 Deadlifts (#225/165) Row 1500 meters 80 C2B Pull-ups Row 1000 meters 100 Wall Ball Shots (#20/14)