3.3.17 WOD
March 2, 2017
Open WOD: 17.2
12 minute AMRAP of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
50/35-lb. dumbbells
Scaled
12 minute AMRAP of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-
3.2.17 WOD
March 1, 2017
WOD: 9 Minute EMOM of
Min. 1: 200/150 Row
Min. 2: 15 Wallballs 20/14 @10/9'
Min. 3: 25 Hang Power Cleans 95/65
3.1.17 WOD
February 28, 2017
WOD: For time
30 Push Jerk 95/65
30 KB Swing 53/35
40 Evil Wheels
40 KB Russian Twist 53/35
50 Deadlifts 185/130
50 Goblet Squat 53/35
18 Minute time cap.
Note: only 1 barbell may be used.
2.28.17 WOD
February 27, 2017
WOD: 2 Rounds for time
10 Push-Ups
10 Double Unders
15 Pull-Ups
15 Double Unders
20 Toes to Bar
20 Double Unders
7 Minute time cap.
2.27.17 WOD
February 26, 2017
WOD: 13 Minute AMRAP of
15 Handstand Push-Ups
200m Run
10 Front Squats 135/95
2.24.17 OPEN WOD 17.1
February 23, 2017
https://www.youtube.com/watch?v=ufUKkrH03rE
Open WOD: 17.1
RX
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes
Scaled
For time:
10 dumbbell snatches
15 burp
2.23.17 WOD
February 22, 2017
Reminder about Open WOD 17.1 being released tomorrow at 5pm. We will be streaming it live at the box. Come hang out and ask any questions you might have about the open.
Coach Leo
WOD: 3 Rounds for time of
400m Run
50 Double Unders
13 Minute time cap.
2.22.17 WOD
February 21, 2017
WOD: 10 Minute EMOM of
7 Push Jerks 135/95
7 Deadlifts 225/160
2.21.17 WOD
February 20, 2017
Athletes, the Crossfit Open begins this week. On Thursday Feb. 23rd, we will be watching the release of Event 17.1 at 5pm, upstairs at the box. You are all more then welcome to come hang out and check it out. We will also be going over how things will work on judging, teams and answer any questions you all might have about the Open. If you haven't signed up, there is still time. Go to Games.Crossfit.com to do so.
Coach Leo
WOD: 9-15-21 for time
2.20.17 WOD
February 19, 2017
WOD: 20 Minute AMRAP of
15 Power Snatch 75/55
10 Knees to Elbows
5 Burpees
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