4/1/17

Hardware 17.4 (16 of 24)
(Photo Credit – Chris Leh)

Focus of Today’s Foundations:
  • Overhead Squats
  • Kipping
  • Toes-To-Bar

3/31/17

Hardware 17.4 (7 of 24)

(Photo Credit – Chris Leh)

Today’s Schedule:

The Open is over, so we’re back to our regular Friday schedule:

  • 6AM
  • 12PM
  • 5:30PM
  • 6:30PM
Strength:

A. Split Squat (1 sec pause at the bottom of each rep): 4×8 each leg
B. RDL @ 40×0 Tempo: 4×5

Conditioning (Practice):

12 min AMRAP:

  • 10 Push Ups (choose the hardest variation – knee, strict, or single arm)
  • 10 Ring Rows
  • 100 Double Unders (200 singles)

3/30/17

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(Photo Credit – Chris Leh)

Focus of Today’s Foundations:
  • Snatch
  • Push Ups
  • Burpees
Olympic Lifting:

A. Snatch:50%x3, 60%x3, 70%x3, 75%x3, (80%x1)x3
B. Clean: 50%x3, 60%x3, 70%x3, 75%x3, (80%x1)x3
C. Jerk: 50%x3, 60%x3, 70%x3, 75%x3, (80%x1)x3
D. Snatch Pulls: 3×3@ 85%

3/29/17

Hardware 17.4 (19 of 24)
(Photo Credit – Chris Leh)

Save the Date: 4/15/17 CrossFit Bowling Night

All 21+ are welcome to attend our end of the Open Bowling night. Timber Lanes 9PM – 12AM!

Strength:

Make Up Monday or Tuesday’s strength work
or,
Hang Snatch: 3RM, then -10% to -20% for 2×3

Conditioning (Practice):

8 min AMRAP:

  • 12 Burpees
  • 12 Wall Balls
  • 12 TTB

3/28/17

Hardware 17.4 (11 of 24)
(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:

  • 10 Strict Press (70% 1RM)
  • 600m Run, 30 cal Row, or 30 cal Bike

(record your press weight and total time)
 

3/27/17

Hardware 17.4 (9 of 24)

17.5 Scores

Don’t forget to submit your 17.5 scores before 7PM tonight! It would be a shame to let all those thrusters go to waste…

Strength:

Back Squat: 5RM, then -10% for 2×5

Conditioning (Practice):

10 min AMRAP:

  • 10 Box Jumps/Step Ups
  • 15 RKBS (70/53)
  • 20 Sit Ups

3/26/17

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

3/25/17

Hardware 17.4 (17 of 24)

Focus of Today’s Foundations:
  • Push Press
  • Push Jerk
  • Kettlebell Swings
Conditioning:

Part A.
“Volkswagen”
21-15-9

  • Bench Press (BW/65% BW or 65-70% 1RM)
  • Strict Pull Ups

Part B.
3000m Row or 25 cal Bike
Complete Part A and Part B in any order

Olympic Lifting:

A. Snatch Balance: 3RM, then -20% for 2×3
B. 2 Power Snatch + 1 Squat Snatch
Find 1RM, then 2 drop sets at -10% to -15%
C. 2 Power Clean + 1 Squat Clean + 1 Jerk
Find 1RM, then 2 drop sets at -10% to -15%

3/24/17

Hardware 17.4 (10 of 24)
(Photo Credit – Chris Leh)

Today’s Schedule:
  • 6AM – CrossFit
  • 12PM – CrossFit
  • 5PM – Gym Open
  • 5:45PM – Heats of 17.5 Begin
17.5; Friday Night Lights

Please make sure to sign up for a heat in advance!
Heat Sign Ups

17.5

10 Rounds:

  • 9 Thrusters (95/65)
  • 35 Double Unders

(40 min cap)

3/23/17

Hardware 17.4 (8 of 24)
(Photo Credit – Chris Leh)

Focus of Today’s Foundations:
  • Strict Press
  • Deadlift
  • Rowing
17.5

17.5 is announced tonight! Check our Facebook page and WOD Blog for the link to heat sign ups shortly after the workout is announced.