Today’s Workout
8AM Class for those not participating in the 2017 CrossFit Open
9AM- Athlete briefing and movement standard review. First heat kicks off at 9:20AM!
AMRAP12
- 2 Rounds:
- 50′ DB Walking lunge (35/50#)
- 16 Toes to Bar
- 8 DB Power Cleans
- 2 Rounds:
- 50′ DB Walking lunge
- 16 Bar MU
- 8 DB Power Cleans
Open Workout 17.2 will be announced this evening at 8PM. Please join us at the gym to watch the announcement. 8PM Class will be Open Gym.
Today’s Workout
Strength
Superset the following:
- 5×3 Bench Press (Building)
- 5x 1R/1L HEAVY Turkish Get Up
Conditioning
- 3 Rounds for time:
- 400m Run
- 21 KB Swings (53/35#)
- 12 Toes to Bar
Today’s Workout
Gymnastics
- 4 Rounds for QUALITY:
- 50′ HS Walk
- 10 Alternating Pistols
- 8 Strict Toes to Bar
Conditioning
- 4 Rounds EACH for time:
- Rounds 1 and 3:
- 500m Row
- 30 Wallballs (20/14#)
- 15 HSPU
- Rounds 2 and 4:
- 30/25 Calorie Assault Bike
- 30 Wallballs
- 15 Box Jumps (24/20″)
- Rounds 1 and 3:
- Rest 1 Minute between rounds
Congratulations to all of you that completed 17.1! As coaches, we are so unbelievably proud of your efforts and support towards all the athletes. Please remember to put your scores in by 8PM tonight! If you need help, be sure to ask a coach for assistance at the gym. 17.1 is done, bring on 17.2…but first, we must squat!
Today’s Workout
Strength
- Back Squat the following for 3 ROUNDS:
- 9 Reps @75%, 6 Reps @80%, 3 Reps @85%
Conditioning
- EMOM16:
- Odd- 2 Hang Cleans + Jerk (Building)
- Even- 1 Round of “Cindy”
- “Cindy”:
- 5 Pull Ups (CRX Chest to Bar)
- 10 Push Ups
- 15 Air Squats
- “Cindy”:
Today’s Workout
CrossFit Open Workout 17.1
- For Time:
- 10 DB Snatches (50/35#)
- 15 Burpee Box Jump Overs (24/20″)
- 20 DB Snatches
- 15 Burpee Box Jump Overs
- 30 DB Snatches
- 15 Burpee Box Jump Overs
- 40 DB Snatches
- 15 Burpee Box Jump Overs
- 50 DB Snatches
- 15 Burpee Box Jump Overs
20:00 Time Cap!
Briefing begins at 9:00AM, there will still be an 8:00AM class.
