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TODAY'S WORKOUT

02.28.2017

2/28/2017

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WARMUP
:60 Banded Pigeon
8x Squat
8x RDL
8x SDHP
8x HPSN
8x OHS
8x FSQ
8x Thruster
:60 Banded Ankle Mob

LIFT
1-4x10 Snatch @ 40-50-60-70
*not touch and go
*each rep should be brought back to the ground and reset
2-5x5 Pause Back Squat @ 50; no bounce out

WOD
For Time
50-40-30-20-10
Wall Ball @ 20/14
*50 Jump Double Taps btw Each Round

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02.27.2017

2/27/2017

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GREAT JOB BY EVERYONE DURING 17.1!!

We hope everyone took care of those toasty backs because who knows what's in store for 17.2!

​  FOR ANYONE THAT STILL HASN'T COMPLETED IT, YOU HAVE UNTIL TOMORROW EVENING.

ALL SCORES MUST BE SUBMITTED TO THE GAMES SITE BY 8:00 PM!!
WARMUP
2x
1:00 Seated Banded Row
1:00 Dbl Taps
Then
2x
10 Squat
10 Plank to Pushup

WOD
300 Double Unders
100 Pullups
200 Pushups
300 Air Squats
300 Double Unders
:40 Time Cap

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02.25.2017

2/25/2017

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WARMUP

LIFT
WORK UP TO HEAVY 10 PARTIAL SQUAT NO LOCKOUT 
MAX DEAD HANG HOLD AFTER EACH ATTEMPT

WOD 
"LOREDO"
6 ROUNDS FOR TIME
24 SQUATS
24 PUSH UPS
24 WALKING LUNGES
400M RUN 

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
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Staff Sergeant Edwardo Loredo
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02.24.2017

2/24/2017

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The CrossFit Games Open has begun!  We hope to see everyone tonight ready to take on 17.1

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Time cap: 20 minutes
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02.23.2017

2/23/2017

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WARMUP
:60 Banded Lunge (elbow down inside front foot)
:60 Banded Tri/Lat
10 Squat
10 Front Squat
10 Press + PP + PJ
5 Hang Pcl
Foam Roll (if you feel there is time)

LIFT
1A-Front Squat; 3-3-3-3-3-3 @ 70% off ground if possible
1B-Box Jump 6x5
2A-3xME Pullups
2B-3xME Ring Dips

WOD
10 EMOM
*every minute on the minute for 10 minutes complete
7 Hang Power Cleans @ 135/95 + 7 Push Jerk
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02.22.2017

2/22/2017

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WARMUP
:60 Banded couch
:60 Banded Deadlift/Hip
10 Deadlift
10 Sumo Deadlift
10 Deadlift
10 Sumo Deadlift

LIFT
1-4x5 Deadlift
2-3x10 Deadlift @ 65% of above; repetitions should be done as a sprint
3a-3x:30 scissor kicks
3b-3x:30 Plank (elbows)

WOD
10 Rounds For Time
10 DB Snatch
5 Toes To Bar
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02.21.2017

2/21/2017

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WARMUP
8:00 D.O.C.


LIFT
1-Back Squat ; 10-10-5-3-3-3-3-1
2a-4x10 HSPU; each set of 10 completed as fast as possible
2b-4x:30 Handstand Hold​

WOD
3 RFT
5 Bar Muscle-up
20 Pullups
30 STO @ 95/75
100 Double Unders
Rest 3:00 btw Rds

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02.20.2017

2/20/2017

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WARMUP
2:00 Singles
2x5 Wall Squat
2x10 Squat
2x5 Goblet squat

LIFT
1-Take 5 sets to work up to 80% of 1rm DL
2-5x2 Deadlift @ 80%
​

WOD
2X
8x:20/:10 Row 
Rest 4:00

-then-
300sec FLR

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02.18.2017

2/18/2017

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WARMUP

LIFT 
1RM BOX JUMP

WOD
FOR TIME
WITH A PARTNER, ONE WORKS AT A TIME
100 KB THRUSTERS (53/35)
80 BURPEE BOX JUMPS
60 PULL UPS 
40 KB HEADCUTTERS
2 MILE RUN (TOGETHER)
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02.17.2017

2/17/2017

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Open WOD 14.5/16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb.
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 65 lb.
Women use 45 lb.
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 65 lb.
Women use 45 lb.
Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 45 lb.
Women use 35 lb.
Note: Burpees over an unloaded barbell are permitted for this division.
Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Boys use 65 lb.
Girls use 45 lb.
Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Boys use 45 lb.
Girls use 35 lb.


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