Tuesday WOD 2/28/17

Open Recovery WOD 

“Tow Up From Da Flo Up”

(Team WOD)

50 Cal Row

50 Shoulder to Overhead (135/95)

100 Sit Ups

40 Cal Row

40 Shoulder to Overhead (135/95)

80 Sit Ups

30 Cal Row

30 Shoulder to Overhead (135/95)

60 Sit Ups

20 Cal Row

20 Shoulder to Overhead (135/95$

40 Sit Ups

10 Cal Row

10 Shoulder to Overhead (135/95)

20 Sit Ups


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Monday WOD 2/27/17

2017 CrossFit Open Workout 17.1For 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
Women use 35-lb and 20-in box
Time cap: 20 minutes
*scaled weights = M 35 F 20 M 20 F 10

Friday WOD 2/24/17

2017 CrossFit Open 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

Women use 35-lb and 20-in box

Time cap: 20 minutes

*scaled weights = M 35 F 20

Wednesday WOD 2/22/17

“Tune-Up”EMOM x 16:

Min 1: 7 Deadlifts (185/135#) + 7 Box Jumps (24/20″)

Min 2: 15 Calorie Row

Min 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups

Min 4: 15 Calorie Row

For the next five weeks, we will be conducting “On the Minute” training on Wednesdays. Comprised of movements we may see during the CrossFit Games Open (each Friday for the next five weeks), we can fine tune our mechanics of these motions at measured intensity.