Monthly Archives: February 2017

Wednesday, 3/1/17

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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

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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

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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

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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

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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

 

Tuesday, 2/21/17

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Weightlifting

Snatch Grip Deadlift (110%(of Snatch)x3x3 )

(10min)
1min break between working set

Clean Complex (50% of Clean x2x4)

Tall clean+Push Press+Push Jerk

(20min)
4 sets of 2 complexes (without dropping the bar, can’t take a break at the plate on the ground)
Tall clean:
Push Press vs Push Jerk:
Metcon
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Main Site WOD: https://www.crossfit.com/workout/2017/02/13#/comments

 

Saturday, 2/18/17

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Metcon

Metcon (AMRAP – Rounds and Reps)
As teams of 2,
18 min AMRAP
20 power snatch 95/66
16 hang squat clean 135/95
Then,
5 min rest
18 min AMRAP
20 Synchronized face bar burpees
16 Wall ball shot 10/9″ 20/14#

Scaled/Masters
As teams of 2
18 min amrap
20 Power snatches 55/35
18 Hang Squat cleans 75/55
Then
5 min rest
18 min AMRAP
20 synchronized face bar burpees
16 Wall Ball Shots 20/14

(41min)
Only one athlete can work at a time. Partners must high-five each other to take turn