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17.5

Friday, 24 March 2017 00:00

CROSSFIT OPEN WOD 17.5

 

*Come out tonight to our final Open Friday Night Lights beginning at 5 pm

03.23.17

Thursday, 23 March 2017 00:00

Strength

Min 1-3: 3 Position Power Snatch (High Hang-Hang-Floor)

Min 4-6: 2 Position (Hang-Floor)

Min 7-9: Power Snatch

WOD

3 Rounds For Time:

10 Lunges with KB in Front Rack 53/35

20 Kettlebell Swings 53/35

10 Burpee Box Up and Over 24"/20"

20 Sit Ups

Mobility

https://www.youtube.com/watch?v=Yc4f_xtt-HM

03.22.17

Wednesday, 22 March 2017 00:00

Strength

Front Squat

4x6 @ ~75%

*Option to add 5# or stay same as last week.  Remember Friday is our last Open workout.

 

WOD

For Time:

1000 m Row

50 Wall Balls 20/14

30 Pull Ups

 

After Party

3 x ME Front Rack Hold

03.21.17

Tuesday, 21 March 2017 00:00

Strength

Push Press

5x6 @ 65-70%

 

WOD

For Time:

21 Power Cleans 95/65

10 Bar Facing Burpees

15 Power Cleans 135/95

10 Bar Facing Burpees

9 Power Cleans 155/105

10 Bar Facing Burpees 

 

After Party

4x10 Pistols or Progressions 

03.20.17

Monday, 20 March 2017 00:00

Strength

10 x 1 @ ~80%

Squat Clean Thruster

*about every :30

 

WOD
AMRAP 9

30 Double Unders

10 Toes To Bar

10 Thrusters 95/65

 

After Party

EMOM 5

20 Sit Ups

 

Barbell Club

Sunday, 19 March 2017 00:00

Barbell at 9 a.m.

 

THE FINAL WEEK

 

We are entering the final week of the open.  It has been an Open full of surprises for sure but still so much fun to see what they can throw at us.  We’ve seen plenty of CrossFit firsts for our athletes.  First box jumps, first toes to bar, first chest to bar pull ups, lots of PRs on the repeat…

Couldn’t be more proud.  

This week will be our final Friday Night Lights for the Open.  We encourage all of your to come at night either to do the WOD or to cheer and support if you are doing the WOD during the day.  We’d like to make this one BIG.  Support eachother, support your team, do your best in 17.5 and after…we celebrate!

Night time heats will start off around 5 pm and will run until everyone has completed their WOD.  Hang around afterwards to celebrate with your fellow athletes the completion of the 2017 Open season!

 

Bring a Friend Day!

Saturday, 18 March 2017 00:00

Class at 9 a.m.

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