The WOD's

WOD: Monday

WODs March 26, 2017

“CrossFit Open 17.5″
10 Rounds for time of:
9 Thrusters 43/30kg (scaled 20/30kg)
35 Double-unders (scaled: single skips)

40 minute time cap.

WOD: Saturday

WODs March 24, 2017

“CrossFit Open 17.5”
10 Rounds for time of:
9 Thrusters 43/30kg (scaled 20/30kg)
35 Double-unders (scaled: single skips)

40 minute time cap.

* Please ensure you watch the movement standards prior to coming in. This is the last Open workout come in and support our awesome community. With the end of Open party on Saturday night I recommend you hit this workout in the morning.

WOD: Friday

WODs March 23, 2017

A. Overhead Squat 5-5-5-5-5

B. Max calorie row in:
20-40-60-40-20 Strokes.
*Rest as necessary between efforts.

WOD: Thursday

WODs March 22, 2017

For time:
30-20-10 reps of:
Toes to Bar
Kettlebell Swings 24/16

Rest 2 min.

20-10 reps of:
Toes to Bar
Kettlebell Swings

Rest 1 min.

10 reps of:
Toes to Bar
Kettlebell Swings

WOD: Wednesday

WODs March 21, 2017

A. Built to a 3RM Thruster.
*Taken from the ground.

For load:
21-18-15-12-9-6-3 reps of:
Thruster
*Sets must be unbroken for rx’d.
*12 min. cut off.

WOD: Tuesday

WODs March 20, 2017

A. 10-9-8-7-6-5-4-3-2-1 reps for time of:
C2B Pull-up
35 Double-unders

B. Stretch/mobility circuit.

WOD: Monday

WODs March 19, 2017

“17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups/push-ups
*Please consult games.crossfit.com for your specific standards.

WOD: Saturday

WODs March 17, 2017

“17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups/push-ups
*Please consult games.crossfit.com for your specific standards.

WOD: Friday

WODs March 16, 2017

A. Back Squat 10-8-6-4-2

B. For time:
50 DB Snatch
100 Sit-ups
50 DB Snatch

WOD: Thursday

WODs March 15, 2017

Ten rounds for time:
5 Strict Pull-up
Run 100m
35 Double-unders
Run 100m
Rest 30 sec.