Wednesday 3/1/17

Warm Up

Inchworm
Bear Crawl
Crab Walk
Single leg hops
Push ups
Single leg deadlifts

Strength

Deadlift 4 x 10 @ 50-60%

WOD

2 Rounds for Time:

50 sit ups

40 DU

30 Squats

20 T2B

10 HSPU

Tuesday 2/28/17

Warm Up

"Tabata"  

Mountain climbers

 Tuck jumps 

Sit ups

Strength

EMOM x 7 mins

2 power snatch @85%

WOD

(4) 3 min AMRAP

10 wallballs

10 pull ups

5 cleans (185/125)

*Rest 2 mins between rounds. Begin next round where you left off

*Score by rounds completed

Monday 2/27/17

Warm Up

Couch Stretch
Pull Ups
Press
Double Unders
Squats

Strength

EMOM x 12

Clean, hang squat clean, and jerk @ 70-75%

WOD

4 Rounds for Time:

Row 300m

7 Shoulder to OH (185/125)

Rest 1 min between rounds

Saturday 2/25/17

TEAM WOD

Teams of 2

1 works/1 planks

100 Push ups

200 Jumping Jacks

300 Squats

*Can be broken up however team decides

Friday 2/24/17

Warm Up

5 mins to complete

10 Squats

50 Singles

15 KBS

5 pull ups

Spiderman stretch

Calf Stretch

WOD 
Open 17.1

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 

(Please be sure to review video demonstration of the workout prior to your class time)

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

Thursday 2/23/17

Warm Up

Game

Strength

20 mins of Goat Work

*Every 3 mins stop and complete 5 Burpees

WOD

10 reps down to 1 rep

Mountain climbers (2 count)

Sit ups

Lunges (single count)

Sprint 100m

Open 17.1 Announcement Thursday night!  

What movements do you think it will be?

Wednesday 2/22/17

Warm Up

Dynamic Warm up

Strength

EMOM x 12 mins 

5 TTB and 10 KB Snatch

WOD

21-15-9

Wallballs

KBS

Cal Row