Month: March 2017

(Photo Credit – Chris Leh)

Strength:

Hang Clean: 3RM, then -10% to -20% for 2-4×3

Conditioning (Test):

Part A.
“Baseline”
For Time:

• 500m Row or 30 cal Bike*
• 40 Air Squats
• 30 Sit Ups
• 20 Push Ups
• 10 Pull UPs

*Only Rowing scores will be accepted for the Leaderboard
2 min Rest
Part B.
400m Sandbag Carry (100/50)
(8 min cap)

(Photo Credit – Chris Leh)

Strength:

A1. Weighted Chin Ups: 5RM, then -20# for 4×5
A2. Weighted Dips: 5RM, then -20# for 4×5

Conditioning (Practice):

3 Rounds:

• 400m Run
• AMRAP of KBS (70/53)

(Photo credit – Chris Leh)

17.4 Scores:

Don’t forget to submit your 17.4 scores by 7PM tonight!

Strength:

Back Squat: 5RM, then -10% for 3×5

Conditioning (Practice):

6 min AMRAP:
5-10-15-20-25-30-35-etc.
DB Thrusters (50s/35s)
50 DUs (scale= 1 min AMRAP of DUs or 100 Single Unders)
 

Extra:

L-Hang: 3xME

Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!

(Photo Credit – Chris Leh)

17.4 Scores

Don’t forget to submit your 17.4 scores by Monday night at 7PM!

Strength/Skill:

TTB:3xME

Conditioning (Practice):

15 min AMRAP:
5-10-15-20-25-30 Pull Ups
10-20-30-40-50-60 DUs
*400m Run after every round (PU+DU+Run, PU+DU+Run)

Focus of Today’s Foundations:

• Front Squat
• Air Squat
• Back Squat

(Photo Credit – Chris Leh)

17.4 – Friday Night Lights

It’s the 4th week of the CrossFit Open. As a reminder our schedule today is as follows:

• 6AM – CrossFit Class
• 12PM – CrossFit Class
• 5PM – Gym Open for 17.4
• 5:40PM – Heats of 17.4 Begin

Heat Sign Ups

If you plan to do the workout at Friday Night Lights, please sign up for a heat at the below link.
Heat Sign Ups

17.4

13 min AMRAP:

• 55 Deadlifts (225/155)
• 55 Wall Balls (20/14, 10/9)
• 55 Cal Row
• 55 HSPU

(Photo Credit – Chris Leh)

17.4 Announcement is Tonight!

Be on the lookout for 17.4 heat sign ups shortly after the announcement. Check back here and our Facebook page for the link!

Focus of Today’s Foundations:

• Clean
• Rowing
• Box Jumps

(Photo Credit – Chris Leh)

Strength:

Power Clean + Squat Clean + Front Squat
Find a 1RM for the complex, then -10% for 2 sets

Conditioning (Practice):

Tabata Row
Rest 1 min
Tabata Bike
Rest 1 min
Tabata Run
Rest 1 min

(Photo Credit – Chris Leh)

Strength;

A1. Weighted Chin Ups: 5RM, then -20# for 4×5
A2. Weighted Dips: 5RM, then -20# for 4×5

Conditioning (Test):

3 Rounds:

• 1 min AMRAP HSPU (scale is strict press @ 70%)
• 1 min AMRAP TTB
• 1 min AMRAP Row/Bike for Cals

*Record total # of HSPU, TTB, Row/Bike for cals separately

(Photo credit – Chris Leh)

17.3 Scores:

Don’t forget to submit your 17.3 scores by 7PM tonight!

2017 Winter Nutrition Challenge

The 2017 Winter Nutrition Challenge is in the books, and everyone is a winner. Collectively, we lost 160lbs. This is 3.8% of the group’s already-gorgeous combined starting weight. As a group, we did 110 more burpees at the close of the challenge. This is a 7.5% improvement, and it definitely helped us on 17.1. Several people exceeded their goals by more than 100%.
Although we are not giving prizes for individual achievements, I did want to acknowledge our top performers. Brandi was our “biggest loser,” shaving off 14lbs. Three people (Marci, Brian and Stephen) each lost twelve pounds to tie for the second largest number of pounds lost, while Alice joins Stephen and Marci on the podium for biggest change percentage-wise. Brandi won that category, as well, with an 8% change.

Strength:

Back Squat: 5RM, then -10% for 2×5

Conditioning (Practice):

12 min AMRAP:

• 10 Cleans (start @ 65%, increase weight by 5-10% each round)
• 100 Double Unders
• 50 Wall Balls (20/14)