WoD: 3min ME -EACH Front Squat 185/115 Back Squat 225/155 Row For Calories Toes to Bar rest as needed between exercises post reps completed on each exercise
Liam For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. Post time to comments
Skill: 3x200m each for time rest as needed WoD: 3, 3 min AMRAPs Rest 2 min btwn 5 pwr cleans 155/115 5 burpee box jump overs Post total reps
Skill: 2 min as many calories as possible assault bike, 3*me L-sit Alt w 3* me strict t2b WoD: 12 min amrap 20 steps of lunge 20 push-ups 20 situps
Skill: Jerk 7×1 WoD: 5 rounds for time of: Run 400 meters 185/125-lb. deadlifts, 21 reps Post time to comments.
Skill: Back squat 4×3, 3×2 WoD: 21-15-9 Thrusters 95/65 Plate Burpee 45/
Skill: 7min snatch, 7 min clean & jerk WoD: “Tabata Something Different” Complete 8 intervals each of 20 seconds of work followed by 10 seconds of rest with 1 minute between movements where the intervals are: Pushups Overhead Squats (75/55) Jump lunges WallBall (20/12) Sumo deadlift high pull (75/55) Post Total Reps Completed To Comments
WoD: partner wod 80 cal row 70 burpees 150 wall ball sit-ups (24,20)(20,14) 800 meter run (together ) 100 pull-ups (100 jumping pull-ups ) 80 cal ( assault bike)
Skill: Deadlift 5-5-3-3-2-1-1 WoD: 15-12-9 reps for time of: Toes-to-bars Wall-ball shots, 20/14-lb. ball 75/55-lb. thrusters Post time to comments.
WoD: “Cameron” For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24/20 inch box 25 Triple-unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20/14 pound ball 50 Sit-ups 15 foot Rope climb, 5 ascents Post time to comments. U.S. Coast Guard Lieutenant Junior Grade
17.5 friday night lights finale!!! come join us between 5-7pm to celebrate the end of the open season wod: Workout 17.5 10 rounds for time of: 9 thrusters 35 double-unders Men use 95 lb. Women use 65 lb. Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games
Skill: ME Handstand walk, ME HSPU – strict, kipping, deficit 4/3″ or 5-5-3-3-2-1-1 strict press WoD: For Time: 100 double unders 21 clusters 95/65 1oo double unders 15 clusters 95/65 100 double unders 9 clusters 95/65 post time and skill work #s to comments
Skill: clean work yo a heavy single rep WoD: “DT” Timothy Davis In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Five rounds for
skill: backsquat 5×3 WoD: 3RFT 400m run 50 lunges 50 situps post time to comments
Wod: “Filthy fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 35# Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments
Skill: 5×3 ohs WoD: for time: 50 kb swings 55/35 50 burpees 50 goblet squats 55/35 post time to comments
Skill: Work to 1RM clean and jerk WoD: Make 3 attempts at each of the following: Max set toes-to-bars Max set ring dips Broad jump for distance Then, Row 2,000 meters for time Rest as needed between exercises. Post reps, distance and time for each to comments.
WoD: Workout 17.2 Complete as many rounds and reps as possible in 12 minutes 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. Men use 50-lb. dumbbells
WoD: For time: 20-lb. medicine ball cleans, 42 reps21 body-weight bench presses20-lb. medicine ball cleans, 30 reps15 body-weight bench presses20-lb. medicine ball cleans, 18 reps9 body-weight bench presses Post time to comments.
Skill: Snatch- 7 min hang squat snatch 7 min full snatch work to a heavy 1rm WoD: 7 Min AMBAP
March Foundations kicks off March 7th. There are a few spots open. Join our tribe if you dare. Tuesday, Wednesday, Thursday nights at 630 pm. This 12 class 4 week course will prepare you to participate in our main classes. Register now by texting your name, and “I want in” to 573-518-6000. It’s free, stop
Skill: Clean- Spend 8 min working to a heavy set of 3 touch and go power cleans Wod: w/ a partner “CrossFit Games Open 14.4” Complete as many rounds and repetitions as possible in 14 minutes of: 60 Calories of Rowing 50 Toes to Bar 40 Wall Ball Shots (20 lbs to a 10′ Target/14
Skill: Snatch Balance 7×1 WoD:Tabata Barbell Tabata deadlift, 185/125 lb. Tabata hang power clean, 135/95 lb. Tabata front squat, 85/55 lb. Tabata push press, 65/35 lb. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises. Post total reps from all 32 intervals
Tonight is our 1st week of the open and our kickoff of “2017 Friday night lights”. Whether you are competing in the open or not you are welcome to come spectate or participate. Been shipping out on us lately come by and get charged up, if nothing else show us you’re alive! This will be