WOD

Sunday 02/26/17

Open Gym 2 – 5

Our new running Club meets at CFNS for a 2pm run. Anyone is welcome. We will be doing a group run. No one will be left behind.

Note: Judges for open “do overs” or “make ups” will not be available. Make arrangements before coming if you plan to do 17.1 and need judged.

Saturday 02/25/17

Wod Brief at 9am. Heat 1 at 9:15. Come sign up for a heat, cheer, and/or hangout. Bring your favorite beverage for post open mingling.

CrossFit Games Open 17.1

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

Male: 50
Female: 35

Workout description and scorecard

No team wod.

Friday 02/24/17

CrossFit Games Open 17.1

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

Male: 50
Female: 35

Workout description and scorecard

Thursday 02/23/17

CrossFit will announce 17.1 tonight at 7:00pm. Join us at the box to watch the live stream. Aaron and Vincent will do the newly announced workout directly following the announcement.

02/23/07 WOD:
“KGB”
3 Rounds, each for time:
15 Russian kb Swings 2/1.5
300ft Sled Drag 135/90
15 Russian Kb Swings 2/1.5
*Rest as needed between rounds.

Wednesday 02/22/17

“Fran-tic”
For Time:
1 Mile Run
-then-
21-15-9
Thruster 95/65
Pull up

*Note mile time and total time

Tuesday 02/21/17

Linear Strength W07D02
Back Squat
5-5-5-5-5

Shoulder Press
5-5-5-5-5

Monday 02/20/17

Linear Strength W07D01
Bench Press
5×5

-then-

CrossFit Games Open 12.1
7 min Amrap:
Burpee
*No clap, both hands touch target 6inch above standing reach

Sunday 02/19/17

Open Gym 2 – 5

Saturday 02/18/17

Team Wod @ 9am

This will be the last team wod until April 1st. Saturday mornings will be used for The Open 2017.

Friday 02/17/17

Linear Strength W06D05
Deadlift
5×5

-then-

“Rawhide”
3 Rounds for time:
30 Pistol (15 each leg)
15 deadlift 225/155

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