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17.2

Friday, 03 March 2017 00:00

CROSSFIT OPEN WOD 17.2

SEE WODIFY

03.02.17

Thursday, 02 March 2017 00:00

Strength/Skill

EMOM 8

1 Segment Power Snatch + Power Snatch

*Open athletes should stay light and work on form

Partner WOD

For Time:

Split evenly

500-400-300-200-100 m ROW

Then 

100 Sit Ups (split every 10)

60 Box Jumps (split every 5)

40 Hand Release Push Ups (split however you like)

After Party

MOBILITY

 

 

03.01.17

Wednesday, 01 March 2017 00:00

Strength

Push Press

3x8 @ ~60%

 

WOD

For Time:

15-12-9

Deadlift 225/155

Handstand Push Ups

Bar Facing Burpees

 

After Party

3 x ME Front Rack Holds at 100% of Front Squat

02.28.17

Tuesday, 28 February 2017 00:00

Strength

Front Squat

Build to a heavy triple for the day

 

WOD

5 x Every 3 Minutes

12/10 Calorie Row

10 Wall Balls 20/14

8 Chest to Bar Pull Ups

*Score = slowest time. Record fastest time in notes. If you fail a round, WOD turns into AMRAP 15.

 

After Party

Tabata Hollow Rock

02.27.17

Monday, 27 February 2017 00:00

Strength

EMOM 8

Power Clean + Push Jerk

*Progressive

WOD

3 Rounds

45 Double Unders

15 Power Cleans 115/75

45 Double Unders

15 Push Jerks

After Party

EMOM 5

20 Sit Ups

Barbell Club

Sunday, 26 February 2017 00:00

Barbell at 9 a.m.

bring a friend day!

Saturday, 25 February 2017 00:00

Class at 9 a.m.

WOD Calendar

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