Tag

Open WOD 17.2

20 March 2017

20 March 2017 Warm-up: West Alabama Run then 2 rounds: 25m Walking lunge, 10x Burpees, 15x Goblet Squat. Strength: Back Squat: 8@ 75%, 8@75%, 8@75%, 8@75%. WOD: 7 Rounds for time: 5x Power Clean (115/85) 7x Shoulder to Overhead (115/85) 12x Kettlebell Swing (53/35) Run to the End of t
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18 March 2017

18 March 2017 Warm-up:  Eastside Lap, 3 Rounds: 15 Slam Balls, 15 Squats with Slam Balls, 10 Burpees WOD:  4 Rounds For Time Teams of 2 (one person working at a time) 200m team relay (one person at a time, so both run separately) 5 Rope Climbs (or 10 Rope Raises) 10 Kipping HSPU 15 Ha
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17 March 2017 – Open WOD 17.4 – http://allsportcrossfit.com/17-march-2017/

  17 March 2017 – Open WOD 17.4 Warm- up:  Run to W. Alabama and back then, 7 rounds: 10 good mornings 10 back squats 10 shoulder press row 100 Meters (with a light bar) Strength:  (before or after 17.4) – Squat Clean – 5-3-3-1-1-1 WOD – 17.4 (https://proj
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16 March 2017

16 March 2017 Warm-up:  200m Row, 20x Goblet squat, 200m row, 20x Jumping lunge, 200m row, 20x Barbell Jumping Air Squat. Strength: Front Squat: 8@50%, 8@70%, 8@70%, 8@70% Work Capacity: 6 Rounds for time: 333m Run around the Block 16x Kettlebell Swing (55/35) 8x Pull up Cool Down: Wa
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15 March 2017

15 March 2017 Warm-up: 800m run, 3 rounds: 10x DB Hang Snatch (5/side), 20x 4ct. Flutter Kick, 10x Burpees. Strength: Bench Press: 8@50%, 8@70%, 8@70%, 8@70% WOD: 16 min AMRAP: 6x Clean and jerk (115/85) 8x Toe to Bar 10x Wall Ball Run to the end of the parking lot and back Cool Down:
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14 March 2017

14 March 2017 Warm-up: 3 Rounds: 250m Row, 4x Wall Walks, 15x DB Push Press. Strength: Strict Press: 8@50%, 8@70%, 8@70%, 8@70% Work Capacity: For time: 3K Row *Every 90 seconds,  complete: 6x Burpee Pull up Cool Down:  0:30 Hollow hold, Plank, and side Planks – 3 Rounds.  
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13 March 2017

13 March 2017 Warm-up:  20-15-10: Barbell Thruster, Russian Twist (25/15), Jumping Air Squat. Run the Block Strength: Back Squat: 8@50%, 8@70%, 8@70%, 8@70% WOD: 6 min. AMRAP: 10x Deadlift (225/155) 20x Push up -3 min. Rest- 6 min. AMRAP: 10x Burpee 20x Ab Mat Sit up Cool Down: 5x 10
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12 March 2017 -12 p.m. to 2 p.m. Open Gym / Judged 17.3

  Open Gym is from 12 p.m. to 2 p.m. Drop ins are WELCOME, however, they are $20 if you would like to be judged for Open WOD 17.2 Please pay and register here:  https://clients.mindbodyonline.com/classic/mainclass?studioid=26612
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5 March 2017 – 12 p.m. to 2 p.m. Open Gym / Judged 17.2

Open Gym is from 12 p.m. to 2 p.m.   Drop ins are WELCOME, however, they are $20 if you would like to be judged for Open WOD 17.2   Please pay and register here:  https://clients.mindbodyonline.com/classic/mainclass?studioid=26612
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4 March 2017