Wednesday
WOD Rowing…… 1000m 750m 500m 250m Rest as needed between rounds…. post times to the Zen!
WOD Complete as many rounds as possible in 7 minutes of: 135/95-lb. power cleans, 10 reps 20 push-ups Post rounds completed to comments.
MAX EFFORT: Front Squat 5,3,1 (5 heavy reps, 3 heavier reps, and 1 rep that is the heaviest) WOD Complete as many rounds as possible in 12 minutes of: 15-ft. rope climbs, 3 ascents (if you cannot do the rope, 15 pull ups is the sub but not Rx) 135/95-lb. push presses, 12 reps 50
9:30 Kettlebell Cardio!! 10:30am Open Gym…. Come cheer on Carly, Cheryl and Dan as they tackle 17.1…. or do the weightlifting from the mainsite! WOD Front squat 5-5-3-3-3-1-1-1-1-1 reps Run 1 mile Post loads and mile time to Zen!!
WORKOUT 17.1 For time: with 20 minute time cap….. 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs Rx’d: (Ages 16-54) Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in.
There will be a Bodyweight circuit on the board to help loosen up and prepare you to be mobile for the Open WOD on Friday. Also, the rowing challenge is going on still, don’t kill yourself on the rower but this is a good time to get some distance in.
Sign up for the Open! WOD Complete as many rounds as possible in 10 minutes of: 10 handstand push-ups to 6-in. deficit 20-calorie row or 10 on bike. 30 single-legged squats, alternating WOD B Complete as many rounds as possible in 10 minutes of: 10 Push press or Jerks 95/65lb 20 calorie row or
Yeti For time: (30 minute time cap) 25 pull-ups 10 muscle-ups 1.5-mile run or Row 3000m 10 muscle-ups 25 pull-ups WOD B 15 Pull Ups 5 Muscle ups (using band in rings) Run to Gary ave or Row 750m 5 Muscle ups (using band in rings) 15 Pull Ups Post time to the Zen
This is the week of the CrossFit Open!! The first workout will be announced Thursday the 23rd at 19:00 (7pm) our time. For the next 5 weeks we will be following CrossFit HQ www.crossfit.com and their programming, which you will find is not too far off from our own programming. The only difference is they
Team WOD on Saturday at 9:30am!!! WOD 30-25-20-15-10 rep rounds for time of: Weighted Box Step ups 45/30lb on 24/20″ box (weight held at chest/front rack) Grasshoppers Push press 65/45lb barbell Post times to the Zen….