Workout of the Day

Wednesday, March 22, 2017

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Last week’s 17.4 winners will be announced this Thursday.

This week, we will be doing 17.5 together on Friday.  This will end the five weeks of the CrossFit Open WODs.

  • However, our Open Team Competition has one more week with its final WOD and BBQ on SUNDAY, APRIL 2 from 9:00 to 12:00!
  • This final WOD will be the championship between the three teams.  Teams are encouraged to participate, to dress up, and to bring on your best performance for extra points!
  • Which team will end up on top this year?

CrossFit Classes:

The WOD:

2 Rounds for time of:
40 Calories, Rowing
30 GHD sit-ups*
20m (lets say 60ft) Handstand Walk*
10 Squat Clean Thrusters (135/95)

*Scale 50-60 abmat sit-ups for the 30 GHD sit-ups. For scaling on the 20 m handstand walk perform 8 wall walks for each.

Wednesday’s Conditioning Class:

1) 4 rounds:
30 cal bike
10 dumbbell front squat
20 dumbbell renegade rows
30 dumbbell walking lunges
25 sit ups

2) 5 min EMOM
4-8 strict ring pull-ups (adjust reps to be done in 30 sec)

Tuesday’s WODboard:

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Mobility Tuesday, March 21, 2017

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and these are special burpees…

Come in for Mobility class today at noon or 5pm!!  It’s worth it!!

CrossFit Classes:

The Lift: Shoulder Press 7-7-7
then:

The WOD: 
AMRAP 12 minutes of:
35 Double-unders
10 Burpees – jump to pull-up bar
10 Toes to Bar

Monday’s WODboard:

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Monday, March 20, 2017

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The fourth week of the Open was green with envy for last year.  We saw a return to 16.4 with heavy deadlifts, wall balls, rowing, and handstand push-ups.  We hope the luck of the Irish helped you through it!  If you still need to do 17.4 or would like to redo it, make sure to come in before 5pm Monday!  Also, try to come in during an Open Gym instead of a class if possible.  Thanks!  Remember to wear your team’s swag, as well!!  Here are some photos of Friday’s Open WOD:

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CrossFit Classes:

The WOD:  15 min. Ascending EMOM

1 st min perform 5 thrusters
2nd min perform 6 pull-ups
3rd min perform 7 thrusters
4the min perform 8 pull-ups
Rx is 95/65lbs on thrusters.
Continue adding one rep each minute until 15 min. Score is total number of rounds and reps completed.
If needed per class size, you can perform the pull-ups first.  Just indicate so on score.
Once you fail to perform the prescribed work in a minute, rest the rest of minute and perform the exercises as an AMRAP until 15 min has expired.

Saturday, March 18, 2017

Daunelle is out of town and this is the fun filled post and WOD for Saturday March 18th..

 

athruster

 

WOD

5 Rounds of…….

12 Thrusters 95/65

30 Double Unders

10 Toes 2 Bar

Rest one Min. between each round!


Friday, March 17, 2017

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We have a winner for 17.3, AGAIN!!  Del’s Team Groovy 60’s has won for the THIRD straight week!  Come on Team Funky 70’s and Totally Rad 80’s… Let’s get in there and get 17.4 done!  Everyone needs to dress up and participate in 17.4!

Here’s how the competition went:

Del’s Team: 74 points total!!

24 costumed participants
26 overall participants
24 performance points (based on top 5 scores in RX and Scaled divisions)

Weldon’s Team: 66.5 points

24 costumed participants
29 overall participants
13.5 performance points

Tom’s Team: 64.5 points

22 costumed participants
29 overall participants
13.5 performance points

Here are the top RX Men and Women:

1. Nick Hunter – Team 70’s
2. Patrick Kucich – Team 80’s
3. Justin Bruce – Team 60’s
4. Cory Hall – Team 80’s
5. Brandon Caskey – Team 60’s

1. Tara Chiarpotti – Team 70’s
2. Chloe Erb  – Team 60’s
3. Nichole Casto – Team 60’s
4. Liz Higgins – Team 80’s
5. Tiara Wasner – Team 70’s

Scaled Men and Women:

1. Djair Sancho – Team 60’s
2. Erik Dahl – Team 60’s
3. Cory Hannaford – Team 70’s
4. Eric Jarvis – Team 80’s
5. AJ Becker – Team 80’s

1. Lacey Leonard – Team 80’s
2. Monica Ortega Rehn – Team 60’s
3. Katie Jaeger – Team 60’s
4. Jenn Galea – Team 60’s
5. Jen Spina – Team 70’s

CrossFit Class:  Open WOD 17.4

WORKOUT 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*
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
*Movement varies by division

Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

Masters 55+:
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Scaled Masters 55+:
Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.

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