Month: February 2017

CrossFit Open

CrossFit HQ extended the submission deadline yet again to tonight at 7PM. If you haven’t submitted your 17.1 score, make sure to do it by tonight!

Strength:

A1. DB Bench Press: 8RM, then -10% for 2×8
A2. Bent Over Row: 8RM, then -10% for 2×8

Conditioning (Test):

For Time:
2000m Row
or,
150 cal Bike

CrossFit Open

CrossFit HQ extended the submission deadline to tonight at 7PM. If you haven’t submitted your 17.1 score, make sure to do it by tonight!

Strength:

12 min EMOM:

• Even mins – perform 2 C& J (start at 70%)
• Odd mins – perform 20 DUs

Conditioning (Practice):

3 Rounds:

• 30 sec AMRAP CTB Pull Ups
• 30 sec Rest
• 30 sec AMRAP HSPU
• 1:30 Rest

 

CrossFit Open

Remember to submit your 17.1 scores by 7PM tonight!

Strength:

Conditioning (Test)

12min AMRAP:

• 30 TTB
• 30 Snatches (135/95)

CrossFit Open

Don’t forget to submit your 17.1 scores by 7PM Monday night. No scores will be accepted after that date!
Open Gym today from 10AM -12PM!
Yoga meets after at 12:30PM!

Focus of Today’s Foundations:

• Cleans
• Rowing
• Box Jumps

Strength:

Toes to bar: 3xME

Conditioning (Practice):

Teams of 2 complete the following,
15 min AMRAP:

• 100 DUs
• 30 CTB pull ups
• 50 Cal bike or row

17.1 Heat Sign Ups

Please sign up for a heat if you plan on working out in this evening’s Friday Night Lights.
Heat Sign Ups
During the CrossFit Open, we need all athletes to have a judge. With this, we ask that you return the favor, and judge at least one other athlete.

Today’s Schedule:

• 6AM – Class / Open WOD
• 12PM – Class / Open WOD
• 5:00PM – Open WOD Demo & Standards
• 6:00PM – Open WOD Heats Begin

Open WOD 17.1

Open WOD 17.1

This Friday, in place of our evening classes, we will be holding heats of the CrossFit Open WOD 17.1. HQ will announce the workout on Thursday night, and we will post heat sign ups shortly after. The Open WOD will be our programmed workout on Fridays throughout the Open.
There is still time to sign up! If you sign up before Friday night, you will still be able to be placed on a team.
Friday schedule (2/24 to 3/24)

• 6AM – Class / Open WOD
• 12PM – Class / Open WOD
• 5:30PM – Open Gym/Open WOD Demo & Standards
• 6:30PM – Open WOD Heats Begin

Focus of Today’s Foundations:

• Overhead Squat
• Kipping
• Toes-To-Bar

Open WOD 17.1

This Friday, in place of our evening classes, we will be holding heats of the CrossFit Open WOD 17.1. HQ will announce the workout on Thursday night, and we will post heat sign ups shortly after. The Open WOD will be our programmed workout on Fridays throughout the Open.
There is still time to sign up! If you sign up before Friday night, you will still be able to be placed on a team.
 
Friday schedule (2/24 to 3/24)

• 6AM – Class / Open WOD
• 12PM – Class / Open WOD
• 5:30PM – Open Gym/Open WOD Demo & Standards
• 6:30PM – Open WOD Heats Begin

Strength:

12 min EMOM:

• Even mins – Perform 2 Snatches (start at 70%)
• Odd mins – perform 20 DUs

Conditioning (Test):

3 Rounds:

• 400m Run
• 21 KBS (53/35)
• 12 TTB

Strength:

A1. DB Bench Press: 8RM, then -10% for 2×8
A2. Bent Over Row: 8RM, then 10% for 2×8

Conditioning (Practice):

5 Rounds of
5 Burpee Box Jumps (24/20)
200 M Run, 250 M Row, or 20 Cal Bike
Rest 90-120 sec
 
 

2017 Open teams

Strength:

Conditioning (Test):

Performance
8 min AMRAP of
3 Handstand push-ups
3 Cleans
6 Handstand push-ups
3 Cleans
9 Handstand push-ups
3 Cleans
12 Handstand push-ups
3 Handstand push-ups
15 Cleans
etc.
 
Fitness
8 Min AMRAP of:

• 3 Wall walks
• 5 Cleans (65%-75%)