Wednesday 03/08/17

Linear Strength W09D03
Bench Press
3-3-3-3-3-3-3-3

-then-

“SQT”
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint

Tuesday 03/07/17

Linear Strength W09D02
Back Squat
3-3-3-3-3-3-3-3

-then-

“Tabata Something Else”
Tabata Pull-up
Tabata Push-up
Tabata Sit-up (abmat)
Tabata Air Squat

Score is total reps from all 32 intervals

Monday 03/06/17

Linear Strength W09D01
Shoulder Press
3-3-3-3-3-3-3-3

-then-

“Drill Instructor”
3 rounds, each for time:
150ft Line Drill
5 burpees
150ft Line Drill
5 burpees

Rest as needed between rounds

Sunday 03/05/17

Open Gym 2 – 5

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 17.2 and need judged.

Saturday 03/04/17

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

CrossFit Games Open 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

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

Friday 03/03/17

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Wednesday 03/01/17

Linear Strength W08D03
Clean
2-2-2-2-2

-then-

“Dead Man’s Chest”
21-15-9
Hang Power Clean 95/65
Chest to Bar Pullups

Tuesday 02/28/17

Linear Strength W08D02
Shoulder Press
5×5

-then-

“Pushing Daisies”
2 rounds for time:
50 Double Unders
10 Push Press 115/75
50 Double Unders
10 Push Jerks 115/75

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