WOD for 3/20/17

Strength:
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

WOD:
Three rounds for time of:
50 Double-Unders
15 Toes to Bar
15 Dumbbell Thrusters (55/35 lbs)

OPEN WOD 17.4 FOR 3/17/17

HEAT TIMES: Only 2 people signed up for the open can go at a time. Those NOT signed up can go at any time and use bikes. Remember: YOU CAN COME TO ANY HEAT TIME REGARDLESS OF MEMBERSHIP OR IF YOU’RE SIGNED UP FOR THE OPEN

5:00/5:20/5:40/6:00/6:20/6:40/7:00/7:20

“CrossFit Games Open Workout 17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups

WOD for 3/14/17

Strength:
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1

WOD:
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds

WOD for 3/11/17

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
7 Thrusters (155/105 lbs)
21 Double-Unders

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (155/105 lbs)
9 Ring Dips

OPEN WOD 3/10/17

HEAT TIMES: 5:00, 5:20, 5:40, 6:00, 6:20, 6:40, 7:00, 7:20

Anyone came come to any heat time regardless of membership or if you’re signed up for the Open

“CrossFit Games Open Workout 17.3”
Prior to 8:00, complete:
Three rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65 lbs)

Three rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95 lbs)

Prior to 12:00, complete 3 rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135 lbs)

Prior to 16:00, complete 3 rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155 lbs)

Prior to 20:00, complete 3 rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175 lbs)

Prior to 24:00, complete 3 rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatches (265/185 lbs)