17.1 has arrived WoD: Workout 17.1 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
Men’s Bathroom out of order for 1130 class
Skill: 500m row for time, 200m run for time WoD: 12 min emom 50m run (to 1way sign) ME burpees Post total burpees to comments
The OPEN season kicks off Thursday night with the wod release, we’ll put it up on the TV and Celebrate whatever comes down the schute with a beer!!! Then Friday night starting at 5PM we will kick off our first week of “Friday Night Lights”. Checkout games.crossfit.com get signed up, if you want to be
Hey gang, Next Thursday is the announcement of the 1st open wod, we will be having our traditional Friday night lights celebrations for the next 5 weeks starting Friday February 24th. Get registered for the open and let’s have some fun! Trust me it will only be fun if you show up so be here!!!!
Skill: work to a heavy hang squat snatch WoD: 15 min amrap 30 reps 1 arm dumbbell snatch alternate each rep 50/30 30 reps t2b 30 reps squat clean thrusters 96/65
WoD: “CrossFit Total” Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift Shoulder Press 1-1-1 Back Squat 1-1-1 Deadlift 1-1-1 The CrossFit Total (by: Mark Riptoe via CrossFit Journal) The first attempt would be a weight you know you can do for a heavy set of three. The
Skill: clean & jerk 12 min to est 1rm WoD: 3rft 10 t2b 10 burpees 200m run Post time to comments
Skill: Snatch work 5×3 snatch press out 5×1 snatch balance WoD: For time: 21-15-9 Thrusters 95/65 kB swings 55/35 Post time to comments
Skill: Cleans emom EMOM10Min 1 squat clean + 1 hang power clean WoD: WORKOUT 14.3 This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be
Skill: 2k row for time WoD: For time: 45 hr push-ups 30 situps 35 hr push-ups 40 sit-ups 25 hr push-ups 50 situps Post times to comments
WoD: 12 MINUTE AMRAP Complete as many reps as possible in this ascending ladder of (a) Cleans and (b) Chest to Bar Pull Ups/Pull Ups/ or Ring Rows. Each round the number of reps increase for each movement. Review the movements and rep sequence for each skill level and division. Athletes may not change or
Skill: 12 min to est 1 RM snatch Wod: 5 rounds for time of: Max calorie row in 60 seconds50-lb. Turkish get-ups Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish
Skill: snatch emom 10 min 2 full snatches on evens 1 power snatch + 1 ohs on odds WoD: W/ a partner complete for time: 120 g2oh w barbell 95/65 100 g2oh w dumbbell 50/30 80 g2oh w slam ball 50/30 Post time and partner to comments
kill: strict press 5×3 bent over row 5×3 WoD: For time: 100du 100situps 100 du 100 hand release pushups
wod: 7 MINUTE AMRAP Complete as many rounds and reps as possible in 7 minutes of 5 Front Squats and 7 Bar Facing Burpees. Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards. Workout Details The workout is a 7 minute AMRAP (as many
Skill: 7 min clean emom 2 power clean + 2 jerks WoD: 12 min amrap ME HSPU 200m run Post total load and reps completed to comments
Skill: back squat 5×4 WoD: W/ a partner accumulate for time: 5000m row 100 front squats 135/95 (no rack) 50 hspu Partition however Post time to comments
Skill: snatch balance 5*2 , hang squat snatch 5*1 WoD: 9min amrap 6 squat cleans 115/85 6 c2b pullups Post loads and reps to comments
Skill: deadlift 5×3, bent over row 5×3 WoD: 3rft 10 plate burpees 45/35 15 t2b 20 hand release pushups Post loads and time to comments
Skill: handstand/ headstand work WoD: “Nicole”Run 400 metersMax rep Pull-upsAs many rounds as possible in 20 minutes.Post number of pull-ups completed for each round.
Skill: bench press 7*2 WoD: “Annie” For time: 50-40-30-20-10 Double unders Abmat sit-ups
At home wod, post your times, post a video to social media and get bonus points 3rft 15 double Pushup burpees 30 steps of lunges Do an extra pushup in the bottom of the burpee!
GOOD LUCK to Ms. Shannon O’Dell as she takes on Wodapalooza in Miami Florida this weekend! Thank you for representing for your little CrossFit gym. This girl is proof that with heart and determination, anything is possible! Go get ’em girl!!
Due to the threat of incoming ice, coupled with our 30 minute drive to the gym, we are CANCELLING classes tomorrow. If conditions allow, this could change. But for now there will be no classes at the gym tomorrow. Spread the word.