Rest Day, no classes!

Open gym 10am-Noon.

You can make up Open WOD 17.1 today during Open Gym.

 

Did you like this post? Review us on: YELP |

“Power Force Delta”

In teams of 3, 2 rounds for max reps of:
3 minutes Flat-foot Sled push 106lb (empty sled)
3 minutes Row (cals)
3 minutes Squats hugging sandbag 80/50lb
3 minutes Bike (cals)
3 minutes Ball slam 35/25lb
3 minutes Rest

 

One person works while the other 2 rest. Divide the work in any way between 3 people.

 

Did you like this post? Review us on: YELP |

Friday Night Lights begins at 5pm. See you there!

CrossFit Open WOD 17.1 – Sc

For time, with a 20min cap:
10 dumbbell snatches 35/20lb
15 burpee box step-overs 20″ for all
20 dumbbell snatches
15 burpee box step-overs
30 dumbbell snatches
15 burpee box step-overs
40 dumbbell snatches
15 burpee box step-overs
50 dumbbell snatches
15 burpee box step-overs

-OR-

CrossFit Open WOD 17.1 – Rx

For time, with a 20min cap:
10 dumbbell snatches 50/35lb
15 burpee box jump-overs 24/20″
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

NOTES

Prior to starting this workout, each athlete will need to create a long straight line on the floor and place their box on the center of that line. This workout begins with the dumbbell resting on the floor and the athlete standing tall. At the call of “3, 2, 1… go!” the athlete will reach down and begin the dumbbell snatches, alternating arms after each repetition. Once all reps are complete, they will move to the box and perform 15 burpee box jump-overs, then move back to the snatch, etc. In each round the number of repetitions of the snatch will increase. This workout ends when the feet land on the ground on the other side of the box on the final rep.

Every second counts in this workout. The athlete’s score will be the time it takes to complete all 225 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 10:32.7, their score is 10:32. There is a 20-minute time cap. If they do not finish all 225 reps before the time cap, their score will be the number of reps completed.

TIEBREAK

If all 225 reps are completed before the time cap, there is no tiebreaker for this workout. If all 225 reps are NOT completed within the 20-minute time cap, your score will be the total number of reps completed, with ties being broken by the time of completion of your last full set of burpee box jump-overs. At the end of each set of burpee box jump-overs, time should be marked and recorded for score submission. In the case where two athletes have completed the same number of reps, the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

EQUIPMENT

• Dumbbell of appropriate weight for your division*†
• Box that is the appropriate height for your division. The top of the box must be at least 15-by-15 inches.
• Tape or line that bisects the burpee box jump area

* Kilogram dumbbells cannot be used by athletes competing in the U.S. or Canada. If you are using adjustable dumbbells, the largest plates allowed are standard-sized 10-lb. (5 kg) metal change plates (9 inches in diameter). When the dumbbell is at rest, the bottom of the handle cannot be more than 4 inches off the ground. Any athlete using an unconventional or unmarked dumbbell will need to confirm the weight of the dumbbell on a scale and clearly show the height of the handle with a ruler or measuring tape in their video submission. Kettlebells, fat bells or other non-traditional dumbbells are not allowed.

† The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

Did you like this post? Review us on: YELP |

5pm today: Find out CrossFit Open WOD 17.1

Gymnastics Skill

EMOTM 10min:
Odd: Skill
Even: Run, row, or Bike 1 minute

Then,

“Baseline”

For time:
Row 500m
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Did you like this post? Review us on: YELP |

Sarah

WOD

15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots 20/14lb to 10/9′
Thrusters 75/55lb

This workout should be light and quick. We will practice transitions to each movement before starting the workout.

Did you like this post? Review us on: YELP |