Blog

Thursday 3/9/17

Please sign up for child care for Friday Night Lights. The sign up sheet will be on the front board or let Shannon or Casie know.

Skill Work:
Double Under and HSPU

Conditioning:
3 rounds
20 russian twist
20 KB swings 53/35
200m run
20 push ups
20 goblet squats

Wednesday 3/8/17

Reminder Kinstretch tonight at 7:30pm!

Strength: 
Bench Press or DB Press
10/8/6/4/2
-add weight each set
-THEN-
Max reps at 115/75
-no more than 50% of heavy 2

Conditioning:
14:00 AMRAP
60/50 calorie row
40 wall balls
30 hang clean 95/65
20 ring muscle ups

Scale:
hang clean-hang power clean to front squat
ring muscle ups-bring number down/ring dips/box dips/push ups

Tuesday 3/7/17

Strength:

Snatch
Every :90 for 15:00 (10 sets)
3 reps
Begin with 3 muscle snatch until you can no longer maintain
Move to 3 power snatch until you can no longer maintain
Work to heavy 3 full snatch
*Does not have to be touch and go
*Working technique and snatch capacity

Scale-1 power + 2 OHS

Conditioning:

12:00 Running Clock
0:00-6:00
AMRAP
8 CTB
16 OHS
6:00-12:00
AMRAP
8 BFB
16 STOH

Rx-95/65
Scaled-65/45

Monday 3/6/17

Please be entering your workout results into the Zen Planner app!

Strength:

Back Squat/ Front Squat
4 sets
4 Back Squat+2 Front Squat
-add 10-20 pounds from 2/27/17

Conditioning:

For Time
75 Double Unders
12 Clean@135/95
12 HSPU
12 Deadlift
9 Clean@165/115
9 HSPU
9 Deadlift
6 Clean@205/135
6 Deadlift
75 Double Unders

Time Cap-15:00

Scale:
Weight-50%/60%/70% of 1RM Clean
HSPU-on box
Double Unders-2-1 singles

Scale Up:
Full Clean/135-185-225
Strict HSPU

 

Open Workout 17.2 Released + FNL

Friday Night Lights starts at 6pm and it’s going to be one great night with this doozy of a workout! Bring a shareable side, grab some beer, and get ready to workout and cheer!
(We do recommend working out before the beer…)

*Reminder childcare will be provided at $10 per kiddo

Open Workout 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge 50/35 pound DB
16 toes-to-bars
8 power cleans 50/35 pound DB
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

For scaled and master divisions, and movement standards visit

https://games.crossfit.com/workouts/open/2017/17.2

 

Thursday 3/2/17

Friday Night Lights Reminders

  • 6pm start time!
  • Potluck style dinner after workouts are complete-bring a shareable plate
  • Baby sitting will be available for $10 per child. Please sign up Thursday

Active

 Recovery

30:00 AMRAP

5 inch worms + 5 push ups
20 OH walking lunges with PVC pipe
15 jump squats with PVC
20 V-Ups or hollow rocks
25 jumping jacks
:30 hang from something
1:00 couch stretch each leg
2:00 row

Skill of Choice

Power Clean
5×3
choose own weight

Wednesday 3/1/17

Strength:
Strict Press
Every 2:00 for 12:00
5 reps starting at 30%
-add weight each set

Skill Work:
HS Walk

Conditioning:
Every 4:00 for 16:00
200m run
10-15 TTB
10 pistols

Extra Credit:
800m run for time

Tuesday 2/28/17

Strength:

Snatch+2 OHS
Every :90 9:00 Start 40-50%
Stay at a weight you don’t have to readjust before OHS

 

-Skill:-MU

Ring MU or Bar or CTB

Conditioning:

7:00 AMRAP
3 OHS + 1 MU/CTB 95/65 65/45
6 OHS + 2 MU/CTB
9 OHS + 3 MU/CTB
12 OHS+ 4 MU/CTB etc…
Rest 2:00
7:00 AMRAP
3 Thruster + 10 DU 95/65 65/45
6 Thruster + 20 DU
9 Thruster + 30 DU
12 Thruster + 40 DU
etc..
Boost Post

Monday 2/27/17

** Don’t forget to submit your CF Open 17.1 Scores

**

 

Strength:

Back Squat/Front Squat
4×5 back squat/2 front squat
* add 5-10 lbs. from last week
Superset DB walking Lunge

-Skill 5:00

HSPU-Work open standard of possible
-Flex toes
-Start in locked out position

-Conditioning 12:00

Running Total trying to achieve as many reps as possible with :20 rest/transition.
0:00-1:40 Cal Row
2:00-3:40 Front Squat 135/95 95/65
4:00-5:40 DL
6:00-7:40 WB
8:00-8:40 WB
9:00-9:40 DL
10:00-10:40 Front Squat 135/95. 95/65
11:00-12:00 Cal Row

Saturday 2/25/17

Saturday 2/25/17
Open gym is still on for the morning 8-9:30am.
If you plan on doing 17.1, please have it done by 9:30am class (start the clock no later than 9am).

Teams of 2
For Time
5 rounds
800m row
30 pull ups
30 push ups
*split work evenly