Sunday 03/19/17

Open Gym 2 – 5

Running Club 2

Saturday 03/18/17

CrossFit Game Open 17.4
As many reps as possible in 13 mins of:
55 Deadlifts, 225/155 lbs
55 Wall Balls, 20/14 lbs, 10/9 ft
55 Row Calories
55 Handstand Push-ups

Friday 03/17/17

CrossFit Game Open 17.4
As many reps as possible in 13 mins of:
55 Deadlifts, 225/155 lbs
55 Wall Balls, 20/14 lbs, 10/9 ft
55 Row Calories
55 Handstand Push-ups

Thursday 03/16/17

“Pull Start”
3 Cycles of:
3 Rounds of for time:
5 sub-1:30/500-m pace pulls on C2 (female 1:40)
10 Burpees over the rower

rest as needed between cycles

Wednesday 03/15/17

“Fun Dip”
For Time as a two person team:
60 Power Clean 155/105
60 Ring Dips
30 Power Clean 185/125
30 Ring Muscle Ups

Tuesday 03/14/17

Linear Strength W10D02
Deadlift
3-3-3-3-3

-then-

“Fight For Air”
3 rounds, 1 min per station, of:
Cal Row
Kettlebell Swing 2/1.5
Box Jump 24″
Rest 1 minute

Monday 03/13/17

Linear Strength W10D01
Back Squat
8×3

Shoulder Press
8×3

Sunday 03/12/17

Open Gym 2 – 5

Running Club 2

Note: Judges for open “do overs” or “make ups” will not be available. Make arrangements before coming if you plan to do 17.3 and need judged.

Saturday 03/11/17

Wod Brief at 9am. Heat 1 at 9:15. Come sign up for a heat, cheer, and/or hangout.

CrossFit Open 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

Workout description, scaled details, masters details, and scorecard.

Friday 03/10/17

10min Amrap
6 C2B Pullups
6 SQT snatch (95/65#)

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