CrossFit Open WOD Times and Days

We will be judging CF OPEN WODs on Friday evenings starting at 6p, Saturday after the 8:30a class until noon, and Sunday from 2 to 4p or when everyone is finished. You have until 4p Sunday to complete the workout. Monday through Thursday will be reserved for daily WODs. For the benefit of everyone NO EXCEPTIONS WILL BE MADE.

Friday, March 24, 2017

Friday 170324

CrossFit Games Open WOD 17.5

10 Rounds For Time:
9 Thrusters
35 Double-unders
40 minute time cap

Rx'd (16 yrs-54 yrs)
Men: 95 lbs
Women: 65lbs

Rx'd Masters (55yrs+)
Men: 65lbs
Women: 45lbs

Thursday, March 23, 2017

Thursday 170323

Rest day or make up a missed WOD. Work on mobility.
Get prepped for the CrossFit Games Open WOD 17.5
OR,
Strength:
Dead-lift
5 reps @ 40% & 50%
3 reps @ 60%
5 reps @ 65%
5 reps @ 75 %
Max reps @ 85%
WOD:
In 12 minutes complete as many rounds as possible:
15 Kettlebell Swings (55lbs/35lbs)
1 Rope Climb, 15 ft
Run 100 meters

Wednesday, March 22, 2017

Wednesday 170322

Strength:
In 6 minutes complete as many Strict Dead Hang Pull-ups as possible. NO KIPPING. NO SWINGING.
Legs straight. Body in hollow position.
WOD:
21-15 -9  rep rounds for time:
Hand Release Push-ups
Box Jumps (24"/20")
Handstand Push-ups

Tuesday, March 21, 2017

Tuesday 170321

Strength:
Front Squat
5 x 3 reps @ 70%, 75%, 80%, 85%, 90%
Rest 90 seconds between sets
WOD:
10 Minute AMRAP
10 DB Thrusters (50/35) Masters 55+ (35/20)
30 Double Unders

Monday, March 20, 2017

Monday 170320

Strength:
Push Jerk Press
5 reps each @ 65% & 70%
3 reps each @ 75% & 80%
2 reps each @ 85% & 90%
Rest 90 seconds between sets
WOD:
In 8 minutes complete as many rounds as possible of
14 Kettlebell Snatches, alternating arms (55/35)
10 Toes to Bar

Sunday, March 19, 2017

Sunday 170319

CrossFit Games Open WOD 17.4. Make up a missed WOD. Mobility.

Saturday, March 18, 2017

Saturday 170318


8 minutes: Max Calorie Row
Rest 2 minutes
8 minutes Max Calorie on Air Bike
Rest 2 minutes
8 minutes: 200 meter Shuttle Runs (100 out/100 back)

CrossFit Games WOD 17.4 judging will begin at the conclusion of the 8:30a class

Friday, March 17, 2017

Friday 170317

CrossFit Games Open WOD 17.4

Thursday, March 16, 2017

Thursday 170316

Rest Day for those registered for the CrossFit Open
WOD:
10-9-8-7-6-5-4-3-2-1
Back Squat (145/105)
Power Clean (145/105)
Rest 1 minute between rounds

Wednesday, March 15, 2017

Wednesday 170315

Strength:
Hang Power Snatch
5 x 3 Reps
Increase load on each set
WOD:
50-40-30-20-10 rep rounds for time:
Russian KB Swings
Double-unders