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#)

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.

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