Mar 2017
A. Hang Power Clean – In 10 minutes, work up to a heavy, but submax triple. B. AMRAP 9 Wall Ball x20 20/14# Hang Power Clean x3 115/75# Add 3 H.P. Clean to every round. Score is total reps.
Mar 2017
Every 4 minutes for 4 rounds… 2 rounds of: 5 Strict Pull-Up 10 Push-Up 15 KB Swing 53/36# Then, Max Double Under in time remaining Rest 2 minutes after every round. Score is total double unders.
Mar 2017
EMOM 16 Min 1 – Thruster Min 2 – Toes to Bar x12 Min 3 – Row for MAX Calories Min 4 – Rest Note: Thruster weight and reps will change across all four rounds – 1- 65/45 x18 2- 80/55 x15 3- 95/65 x12 4- 115/80 x9 Score is total calories rowed. Magnitude Scoop SFH – Our supplier of awesome protein and fish oil supplements, will be joining
In teams of 3… 3 rounds for time: 65 Overhead Squat 75/55# 65 H.R. Push-Up 65 Box Jump 24/20” 10 Rope Climb
Mar 2017
CrossFit Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts 225/155# 55 Wall-Ball 20/14# 55 Cal Row 55 Handstand Push-Ups
Mar 2017
“Goat Slayer” Pick two goats and work on them every other minute. EMOM 20 Min 1 – Goat #1 Min 2 – Goat #2 Your “Goats” are movements that are most in need of improvement. Sets should be relatively low in volume and light in weight placing an emphasis on technique. Magnitude Scoop Our latest hoodie order is in! If you placed a pre-order, see Coach Chris. We have
Mar 2017
A. Power Clean & Push Jerk – In 10 minutes, work up to a heavy single for the day. B. EMOM 12 Min 1 – Row (cal) x15/11 Min 2 – Power Clean x10 @65% of max est. Min 3 – Assault Bike (cal) x15/11 Min 4 – Push Jerk x10 @65% of max est.
Mar 2017
A. Skill/Strength – HSPU HS Hold 4×30/15 HS Neg 3×3 (5 sec lower) HSPU (Kip) 2x Max Reps B. AMRAP 6 Pull-Up x9 Burpee Lateral Plate Hop x12 KB Swing x15 53/36# Rest 2 minutes AMRAP 5 Pull-Up x6 Burpee Lateral Plate Hop x9 KB Swing x12 Rest 1 minute AMRAP 4 Pull-Up x3 Burpee Lateral Plate Hop x6 KB Swing x9 Magnitude Scoop Due to tomorrows anticipated storm,
Mar 2017
With a running clock… Min 0:00-4:00 Row (cals) x50/35 Min 4:00-6:00 Wall Ball x40 20/14# Min 6:00-8:00 Max Double Under Min 8:00-10:00 Rest Repeat for 3 total rounds (30 minutes) Score is total double unders performed.
Mar 2017
In teams of 3… For time: 100 Cal Row 90 P. Clean 95/65# 80 Cal A. Bike 70 Cal Row 60 Front Squat 95/65# 50 Cal A. Bike 40 Cal Row 30 Push Jerk 95/65# 20 Cal A. Bike
Mar 2017
Open WOD 17.3 *Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) *Prior to 16:00, 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225 / 155 lb.) *Prior to 20:00,
Mar 2017
Every 5 minutes for 4 total rounds… Run 400m 6 Turkish Get-Up 12 Russian Twist 25/15# Note: On the Turkish get-up, use a weight that allows you to maintain a solid supported position throughout the entire movement. Slow is smooth, smooth is fast. Magnitude Scoop It’s a boy! Congratulations to Casey and Steve Lahti on the birth of their baby boy. Cole Eric Lahti. 7 1/2 lbs, 20 inches
Mar 2017
AMRAP 6: 10 Sumo-Deadlift High-Pull 75/55# 20 Wall Ball 20/14# Rest 3 minutes, then… For time, sets of 15-12-9: Overhead Squat 95/65# Bar Facing Burpee
Mar 2017
Perform 3 rounds – On a 2 minute clock at each station Station 1 – Row 30/21 Cal Station 2 – 2 rounds of Cindy (5 pull-up, 10 push-up, 15 air squat) Station 3 – 100 Double-Unders Rest the remainder of each 2 minute block. If you do not have at least 30 seconds rest, adjust reps.
Mar 2017
A. 5×20/10 – Handstand hold 3×3 Handstand negatives 2xME UB Strict Handstand Push-ups Note: Use a deficit on the negatives if you can do 10+ UB strict HSPU. Everyone else should try to shoot for a 3-5 second negatives on the 3×3. For the strict HSPU, if you cannot perform more than 3 strict HSPU, place 2 abmats under head and perform 1 ME UB set. Then take away one
Mar 2017
Every 4 minutes for 5 rounds Complete 3 rounds of: 25 Double Under 10 Push-Up 10 Abmat Sit-Up
Mar 2017
Before starting, pick any two movements you need practice with (your goats). With a running clock… Minutes 0:00-3:00 Jog 400m Minutes 3:00-6:00 Goat #1 Minutes 6:00-9:00 Jog 400m Minutes 9:00-12:00 Goat #2 Minutes 12:00-15:00 Jog 400m Minutes 15:00-18:00 Goat #1 Minutes 18:00-21:00 Jog 400m Minutes 21:00-24:00 Goat #2 Note: A goat can be anything from barbell movements (snatch, overhead squat, thruster), gymnastic/body weight movements (ring/bar muscle-ups, toes to bar,
Feb 2017
A. Power Snatch – In 6 minutes, work up to a heavy, but sub-max single. B. EMOM 8 Min 1 – Toes to Bar x10 Min 2 – P. Snatch x10 75/55# C. Power Clean – In 6 minutes, work up to a heavy, but sub-max single. D. EMOM 6 Min 1 – Row 15/10 Cal Min 2 – P. Clean x10 135/95#
Feb 2017
For time: 25 C2B Pull-Up 50 Wallball 20/14# 75/50 Calorie Row 50 Wallball 25 C2B Pull-Up Magnitude Scoop The deadline to submit your score for Open Workout 17.1 has been extended to Tuesday, Feb. 28, at 8 p.m. due to technical issues on Games.CrossFit.com.
Feb 2017
AMRAP 4 Push Jerk x12 75/55# Double Under x30 Rest 4 minutes AMRAP 4 Push Jerk x9 95/65# Double Under Rest 4 minutes AMRAP 4 Push Jerk x7 115/80# Double Under Post total reps for each AMRAP.
Feb 2017
For time: Run 400m 40 Abmat Sit-Up Run 400m 30 Toes to Bar Run 400m 20 Knees to Elbows Run 400m 10 Strict toes to bar
Feb 2017
“Open 17.1” For time: 10 Dumbbell Snatches (50/35#) 15 Burpee Box Jump-Overs (24/20″) 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 Time Cap: 20 Minutes Note: Open WODs performed in regular classes WILL NOT be judged, therefore they will not count towards official scoring. Magnitude Scoop Tonight is Friday Night
Feb 2017
A. Back Squat 5×1@70% B. NFT – At a moderate pace… Row 500m Then, 3 rounds of: 10 Wallball 20/14# 10 KB Swing 53/36# 10 Push Up Then, Run 400m Magnitude Scoop Come join us as we kick off the CrossFit Open Season!!! Tonight is the night we’ll be holding our pre-Open potluck at the box! Bring your favorite app to share (anything goes)! We’ll also be screening the announcement
Feb 2017
Weightlifting Wednesday A. Power Snatch – In 10 minutes, work up to a heavy double (Reset after each rep). B. Power Clean & Push Jerk – In 10 minutes, work up to a heavy double (Reset after each rep). C. EMOM 12 Min 1-5 T&G P. Snatch x5 @65-75% from above Min 6-7 Rest Min 8-12 T&G P. Clean & P. Jerk x5 @65-75% from above Magnitude Scoop Come join
Feb 2017
A. Bench Press – 3xME UB using body weight B. EMOM 16 Min 1 – C2B Pull-Upx15 or Bar Muscle Up x5 Min 2 – Burpee Lateral Hop over 45# Plate x12 Min 3 – Double Under – Max reps Min 4 – Rest Note Double Under total. Magnitude Scoop Come join us as we kick off the CrossFit Open Season!!! This Thursday we’re holding a pre-Open potluck at the
Facebook
Instagram
