6
Mar
Tuesday, March 7, 2017
Hang Power Clean:
5 x 2 (ME)
*UNBROKEN
For time:
15-12-9 (Fx: 12-9-6 rep scheme)
Power clean 115/80 Fx: 95/65
HSPU
Rest 3:00 and repeat
RX+: 135/95
WOD/Events
Today’s WOD
Upcoming Events
WOD Archive
5
Mar
Monday, March 6,2017
BCF – the building engineer just came out regarding the heat. Unfortunately, the electronic control is broken and this could take a few days to fix (company coming out Monday but will likely take a few days to get parts, repair, etc). Please dress accordingly (especially morning classes)!
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Strength for the week
Monday: Deadlift
Tuesday: Hand Power Clean
Wednesday: Push Jerk
Thursday: Snatch
Friday: TBD
Saturday: Open WOD 17.3
Sunday: Front Squat
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Deadlift:
EMOM 14
ODD: 5 Deadlifts @ 75-80%
Even: 5 Tall Box Jumps
AMRAP 10:
3-6-9-12, etc
C2B Pull ups, Fx: Pull ups
Thrusters 95/65 Fx: 75/55
Box Jumps 24/20
4
Mar
Sunday, March 5, 2017
Skills Class with Coach Kathleen at 12:15 every Sunday! Below is this month’s schedule
Today: Ring and Bar Muscle Ups
3/12: Pistols and Toes-to-Bar
3/19: Pull-ups (kipping, chest-to-bar, butterfly)
3/26: Kipping Ring Dips and Rope Climbs
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Push Press
5 x 3 (ME)
9-15-21
Hang Power Cleans 135/95, Fx: 115/80
Hand Release Push ups
3
Mar
Saturday, March 4, 2017
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge 50/35
16 toes-to-bars
8 power cleans 50/35
Then, 2 rounds of:
50-ft. weighted walking lunge 50/35
16 bar muscle-ups
8 power cleans 50/35
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
- Scaled: (Ages 16-54) Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
- Masters 55+: Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups
- Scaled Masters 55+: Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups
Athletes assure that you are familiar with movement standards. https://games.crossfit.com/workouts/open/2017#workoutDescription
3
Mar
Friday, March 3, 2017
EMOM 10
1st 5 Minutes: 4 Power Snatches
2nd 5 Minutes: 4 Overhead Squats
AMRAP 8
8 Thrusters RX:95/65 FX: 75/55
40 Double Unders
8 Hang Power Snatches RX:95/65 FX: 75/55
40 Double Unders
1
Mar
Thursday, March 2, 2017
Clean and Jerk:
20 Minutes to establish a Heavy Double (or work on technique at 80% if doing 17.2)
AMRAP 10:
5 Clean and Jerk @ 75% of strength weight achieved
10 HSPU Fx: push-ups
15 box jumps 32/26 Fx: 24/20
28
Feb
Wednesday, March 1, 2017
Bench Press
5×5 (ME)
For time:
4 Rounds:
200m run
10 Power Snatches 95/65 Fx: 75/55
20 Wall Balls* 20/14
*5 burpee penalty each time you break on the wall balls
Rx+: 115/80
27
Feb
Tuesday, February 28, 2017
Free class tonight with Coach Claire!!! Starts at 6:30pm for those looking to try CrossFit for the first time
Recovery Back Squats:
3 X 10 (ME)
4 Rounds for time:
15 C2B pull-ups, Fx: Pull ups
15 Push Press 115/80 Fx: 95/65
15 Pistols
Rx+ 135/95