Thursday Conditioning!
Plus, Open Workout 17.4 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 Front Squat [Video] Take 10 minutes to find a heavy 1rep Front Squat.
Partner Conditioning For Time: 100 Airdyne Calories 150 Hand Release Push-ups 100 Airdyne Calories 150 Ball Slams
Open Announcement 17.4
Conditioning and more 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 Conditioning EMOM for 12 Minutes: • Minute 1: 30 Seconds of Max Double Unders • Minute 2: 30 Seconds of Max Power Cleans (#155/105)
EMOM for 12 Minutes: • Minute 1: Max Calorie Row • Minute 2: Rest
Power Cleans
Some overhead work and 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 Strength Shoulder Press [Video] Push Press [Video] Push Jerk [Video]
Complete 5 sets of 1 Strict Press. Complete 5 sets of 3 Push Press. Complete 5 sets of 5 Push Jerks.
Conditioning 5 Rounds For Total Time: • 100ft Sprint • 10 Kettlebell Swings (#55/35) • 10 Burpee Broad Jumps (6ft) • Rest 1 Minute
SP, PP, PJ
Some more Conditioning and Squats for Monday!
We also introduce our new class time of 6:30am!
CrossFit Open
Great work to everyone on Open workout 17.3!
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 For Time: 35 Deadlifts (#225/155) 35 Wall Ball Shots (#20/14) 35 Calorie Row 35 Handstand Push-ups (Scaled: Hand Release Push-ups)
Strength Back Squat [Video] Complete 5 Sets of 5 Back Squats. Choose weight based on feel today.
Back Squats
Sunday Funday!
Come in at 10am for a Partner WOD or to complete Open workout 17.3!
CrossFit Open
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.
SUNDAY Partner Workout AMRAP in 20 Minutes: • 10 Hang Power Cleans (#95/65) • 10 Kettlebell Swings (#55/35) • 10 Box Jumps (24"/20")
* Switch off exercises throughout the AMRAP.
Rest 3 Minutes
Row 3000 meters
* Switch off every 200-300 meters.
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 AMRAP in 20 Minutes: • 20 Thrusters (#95/65) • 30 Burpees • 40 Wall Ball Shots (#20/14) • 50 Double Unders • Sled Push 4 Down/Back Turf Widths
Friday Open WOD 17.3!
Remember to join us for some fun Friday night as we hang out and also help with a Bone Marrow Drive.
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 C2B Pull-ups [Video] Snatch [Video]
Conditioning CrossFit Open WOD 17.3 Rx: Prior to 8:00, Complete: 3 Rounds Of: • 6 Chest to Bar Pull-ups • 6 Squat Snatch (#95/65)
Then, 3 Rounds Of: • 7 Chest to Bar Pull-ups • 5 Squat Snatch (#135/95)
*Prior to 12:00, Complete 3 Rounds Of: • 8 Chest to Bar Pull-ups • 4 Squat Snatch (#185/135)
*Prior to 16:00, Complete 3 Rounds Of: • 9 Chest to Bar Pull-ups • 3 Squat Snatch (#225/155)
*Prior to 20:00, Complete 3 Rounds Of: • 10 Chest to Bar Pull-ups • 2 Squat Snatch (#245/175)
*Prior to 24:00, Complete 3 Rounds Of: • 11 Chest to Bar Pull-ups • 1 Squat Snatch (#265/185)
* If all reps are completed, time cap extends by 4 minutes.
Scaled: Prior to 8:00, Complete: 3 Rounds Of: • 6 Jumping Pull-ups • 6 Squat Snatch (#45/35)
Then, 3 Rounds Of: • 7 Jumping Pull-ups • 5 Squat Snatch (#75/55)
*Prior to 12:00, Complete 3 Rounds Of: • 8 Jumping Pull-ups • 4 Squat Snatch (#95/65)
*Prior to 16:00, Complete 3 Rounds Of: • 9 Jumping Pull-ups • 3 Squat Snatch (#115/75)
*Prior to 20:00, Complete 3 Rounds Of: • 10 Jumping Pull-ups • 2 Squat Snatch (#135/95)
*Prior to 24:00, Complete 3 Rounds Of: • 11 Jumping Pull-ups • 1 Squat Snatch (#155/105)
* If all reps are completed, time cap extends by 4 minutes.
17.3 Workout Standards
Thursday Conditioning!
Plus, Open Workout 17.3 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 Conditioning AMRAP in 20 Minutes: • 8 Turf Length Runs • 16 Kettlebell Swings (#55/35) • 24 AbMat Sit-ups • 16 Box Jumps (24"/20")
Strength Snatch [Video] Take 15 minutes to work on Snatch technique.
Open Announcement 17.3
Conditioning and Deadlifts for Wednesday!
CrossFit Open
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.
WEDNESDAY Conditioning AMRAP in 7 Minutes • 10 Power Cleans (#135/95) • 20 Push-ups • 30 Double Unders
Strength Deadlift [Video] Complete 5 Sets of 3 Deadlifts. Find a weight that works based on how you feel for the day.
The Deadlift
Some more Conditioning and overhead work for Tuesday!
CrossFit Open
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.
TUESDAY Conditioning 5 Rounds For Total Reps: • 30 Seconds of Thrusters (#95/65) • 30 Seconds of Rest • 30 Seconds of Burpees • 30 Seconds of Rest • 30 Seconds of C2B Pull-ups • 30 Seconds of Rest • 30 Seconds of Airdyne Calories • 30 Seconds of Rest
Strength Push Press [Video] Push Jerk [Video] Complete 5 Sets of 1 Push Press + 2 Push Jerks Build as you go.
Push Jerk
