2/28/17

Last touch and go EMOM!
12 Min EMOM
5 touch and go clean and jerks
increase weight each 4th round for a total of 3 weight changes
Feel the rythym of catching the bar while at the same time starting to dip to go overhead

AMRAP 4
6 Pullups
6 Deadlifts 135/95
Rest 2 Min
AMRAP 4
6 Pullups
4 Front Squats 135/95 *must clean from ground

Workout of the Day 2.26.17

Sunday 2.26.17

Split jerk review

Split jerk practice from rack
Work up to heavy single for the day, then 3×1 @ 80-85%
If these are new to you, don’t worry about weight. Just focus on nailing that foot position! Remember to be aggressive — fast feet & fast arm lockout!

“Annie”
50-40-30-20-10
Double unders
Sit ups
*Scale sit up reps as needed
*2 to 1 Single inder to Double Under

Workout of the Day 2/24/17

It’s finally here…the CrossFit Open!

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

Time cap is 20 minutes.

Weights & Box Heights (listed as M/F)

Rx (18-54): 50lb/35lb, 24″/ 20″
Scaled (18-54): 35lb/20lb, 20″/ 20″ (step ups OK)
Rx Masters 55+: 35lb/20lb, 24″/20″ (step ups OK)
Scaled Masters 55+: 20lb/ 10lb, 20″/20″ (step ups OK)

Full workout description here

Workout of the Day 2.24.17

Today is the first of five weeks of the CrossFit Open! We won’t know what the workout is until the night before.

Please note that class logistics will be a bit different on these Fridays compared to the usual class. Based on how long the workout is, equipment needs, and how many athletes in each class need a judge, we will most likely split up the class into several heats. We will have groups warming up, then doing the workout as we are able.

The Open is more fun when more people are around cheering each other on and hanging out, so feel free to stick around and support your fellow gym mates!

CrossFit Open 17.1

TBA

Workout of the Day 2.23.17

Tonight the first CrossFit Open workout is announced at 7pm! Fee free to hang out after class and watch the live stream in the lobby. We’ll put it on the projector!

Thursday 2.23

4 rounds
:30 on, :30 off — Rotate between stations during rest
Row cals
Air squats
KB swing
Sit ups
Ring Rows

Rest 2 min between rounds
Use mini-whiteboard to track your reps for each round — try to stay consistent through all four!
Accessory – until the end of class
One hand farmer’s carry 4 lengths/side

3 rounds:
6 tall box jumps (i.e. higher than normal but not max)
5 pushup negatives

One hand farmer’s carry 4 lengths/side