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

Monday 02/27/17

Linear Strength W08D01
Back Squat
5-5-5-5-5

-then-

“Assisted Suicide”
10 Min Partner Amrap:
Wall Balls 20/14, 10ft

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.

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