Wednesday, 3/1/17

Hyung

(10min)
Wing Chun Ming Ming Tao

Self Defense

(15min)

Metcon

Metcon (4 Rounds for reps)
4 Tabatas
1. Push ups
2. Pull ups
3. Squats
4. Sit ups

Each Tabata, athletes do 8-AMRAP 20second rounds with 10 second break after each round. Keep track of each exercise’s total reps per a Tabata for the score

(16min)

Tuesday, 2/28/17

Weightlifting

Tall Snatch Complex (Find 1RM; 85%x1x3)

Tall Snatch+2 Snatch Balance

(15min)

Metcon

Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
(30min)

Monday, 2/27/17

Weightlifting

Front Squat (73%x3x5 )

(15min)

Behind The Neck Jerk (Heavy single; then 85%x1x3)

(20min)

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Scaled:
AMRAP 8
10 Push Press 95/65
10 Cleans 115/75

Main Site WOD: https://www.crossfit.com/workout/2017/02/09#/comments

 

Saturday, 2/25/17

We are running 17.1 for classes again today.

If you didn’t do 17.1 yet, or if you want to do it again, come to class or open gym time.

If you did not sign up for Open, and already did this WOD yesterday, still come in for make up any WOD you have missed this week.

7am Class

8am Class

9am-11am Open Gym

 

Sunday 2/26/17

12pm-2pm Open Gym

Friday, 2/24/17

Metcon

CrossFit Games Open 17.1 (Time)

For time:
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

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:
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

M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ (Time)

For time:
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

M: 35-lb. dumbbell / 24-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes