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Tuesday Feb 28th

WOD

For TIme

"Karen"

150 Wallballs

FX
100 Wallballs

Conditioning/Core "Baseline"
Run/Row 500 *good chance to release lactic acid from Karen
40 Air Squat *return lactic acid from Karen
30 Sit Ups
20 Push Ups
10 Pull Ups

or

3-5 rounds of 

Mobility/Core

3-5 rounds

10 Slow Good Morning – just looking for a low back release and hamstring stretch

10 Hollow Rocks

10 V Ups

Monday Feb 27th

Box News – An absolute incredible showing for the first week of the 2017 CF Open. We have 100(+/-) between the 2 boxes. Awesome job by everyone that crushed the first workout, which was very tough. Great job by all. With that we will keep the Open Schedule of Sun-Wed and Fri reg hours, Thurs and Sat closed/Open workout.

17.1 workout
Those wanting to give 17.1 another shot make sure you have a judge scheduled to meet you and get you scored. Please remember regular class has priority.

WOD

“Big Snatch Complex”

20 Min to establish a heavy complex of the following:

1 Hang Snatch + 1 Launch Snatch + 1 TNG Snatch + 1 Snatch Balance

1 Hang Snatch + 1 Launch Snatch + 1 TNG Snatch + 1 Snatch Balance

1 Hang Snatch + 1 Launch Snatch + 1 TNG Snatch + 1 OHS

No dropping the bar through the round. Snatches can be any style 

Conditioning

10-9-8-7-6-5-4-3-2-1-Ending w II's

T2B

*100m Run/Row between rounds or

*20 II Unders

FX
20:00 working up to a heavy set of a  
Snatch Complex
1 Hang Snatch + 1 Launch Snatch + 1 TnG Snatch + 1 BTN Push Jerk +
1 Hang Snatch + 1 Launch Snatch + 1 TnG Snatch + 1 OHS

Conditioning

10-9-8-7-6-5-4-3-2-1- Reps of
TTB/Knee Raises/MB Sit Ups
Run/Row 100m or
5 II Attempts + 15 singles between each set

Sunday Feb 26th

Box News – An absolute incredible showing for the first week of the 2017 CF Open. We have 100(+/-) between the 2 boxes. Awesome job by everyone that crushed the first workout, which was very tough. Great job by all. With that we will keep the Open Schedule of Sun-Wed and Fri reg hours, Thurs and Sat closed/Open workout.

17.1 workout
Those wanting to give 17.1 another shot make sure you have a judge scheduled to meet you and get you scored. Please remember regular class has priority.

Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers.

Urban embodied positivity, hard work, self improvement and fun.

He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.

Yeti

For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups

35:00 time cap

Post time as score

Saturday Feb 25th

Saturday Open Heat times
8:00am – Doors Open
8:30am – Heat 1 Begins
9:00am – Heat 2
9:30am – Heat 3
10:00am – Heat 4
10:00am – Heat 5
10:30am – Heat 6
11:00am – Heat 7
11:30am – Heat 8
12:00pm – CrossFit Kids

Open Workout only. Regular class times on Sunday

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. dumbbell and 20-in. box

Rx’d: (Ages 16-54)Men use 50-lb. dumbbell and 24-in. boxWomen use 35-lb. dumbbell and 20-in. boxTeenagers 14-15:Boys use 35-lb. dumbbell and 24-in. boxGirls use 20-lb. dumbbell and 20-in. boxMasters 55+:Men use 35-lb. dumbbell and 24-in. box, step-ups OKWomen use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OKWomen use 20-lb. dumbbell and 20-in. box, step-ups OKScaled Teenagers 14-15:Boys use 20-lb. dumbbell and 24-in. box, step-ups OKGirls use 10-lb. dumbbell and 20-in. box, step-ups OKScaled Masters 55+:Men use 20-lb. dumbbell and 20-in. box, step-ups OKWomen use 10-lb. dumbbell and 20-in. box, step-ups OK

Thursday Feb 23

IT'S GAME TIME

Open watch party starts 6-6:30. Workout 17.1 will be released at 7pm. We'll saddle up and get it on. Love to have EVERYONE out to watch the release or even jump in and tackle the workout yourself. Let's pack the house. Those going tomorrow night would love to have a bunch of people there to bring the energy.   

WOD

Open Release party 7pm

No  classes or open gym during day

CF Teens 3:45
CFK -5:30

Wednesday Feb 22

****OPEN/BOX SCHEDULE- The open starts this week and like the previous 5 years we will "tentatively" be going to the Open Schedule for the next 5 weeks. The schedule will look like this Sun, Mon, Tues, Wed regular hours. Thursday we will be closed during the day waiting for the workout announcement aka watch party at North at 7pm. Those signed up for the open will have their first attempt at the workout Thursday night. Friday will be regular hours with the WOD being the released open workout for that week. Saturday we will be closed except for those registered for the open. We will be running scheduled heats TBA depending on the length of the workout.  I saytentatively because we have not pushed the open hard this year and aren't doing the in house teams. We have significantly fewer registered athletes at this point. If after week one open participation numbers are low we will return to the 3 on 1 off schedule. Unfortunately I can't say for sure one way or the other at this point. IF week one numbers are low and we return to the 3:1 schedule, we will run Sun, Mon, Tues on Wed off etc. 

WOD

A.
AMRAPx15
Run 200m
21 Alternating DB Snatch 45/35
Run 200m
15 Pull Ups
Run 200m
9 HSPU
Run 200m

Min15-17
Rest

B.
Min17-20
AMRAP
 C&J 135/95

FX

A.
AMRAPx15
Run 200m
21 ALT DB SN 35/25
Run 200m
15 PU/RR
Run 200m
9 HSPUw Abmat/Pike/SB/BB S2OH 45/35

MIN15-17
Rest

B.
17-20
AMRAP
C&J 95/65

Score total number of rounds and reps for A (run = 1 rep) and total number of reps for B.

EX Lee
A.1+33 B.25

Tuesday Feb 21st

****OPEN/BOX SCHEDULE- The open starts this week and like the previous 5 years we will "tentatively" be going to the Open Schedule for the next 5 weeks. The schedule will look like this Sun, Mon, Tues, Wed regular hours. Thursday we will be closed during the day waiting for the workout announcement aka watch party at North at 7pm. Those signed up for the open will have their first attempt at the workout Thursday night. Friday will be regular hours with the WOD being the released open workout for that week. Saturday we will be closed except for those registered for the open. We will be running scheduled heats TBA depending on the length of the workout.  I saytentatively because we have not pushed the open hard this year and aren't doing the in house teams. We have significantly fewer registered athletes at this point. If after week one open participation numbers are low we will return to the 3 on 1 off schedule. Unfortunately I can't say for sure one way or the other at this point. IF week one numbers are low and we return to the 3:1 schedule, we will run Sun, Mon, Tues on Wed off etc.

WOD
Strength/BB
Back Squat
2 @ 60%
2@ 70%
2@ 75%
2@ 80%
2@ 85%
1@ 90%
1@ 90%

Conditioning
21*18*15*12*9*6*3
Wallballs
*25 II Unders between ea set of wallballs

Monday Feb 20

****OPEN/BOX SCHEDULE- The open starts this week and like the previous 5 years we will "tentatively" be going to the Open Schedule for the next 5 weeks. The schedule will look like this Sun, Mon, Tues, Wed regular hours. Thursday we will be closed during the day waiting for the workout announcement aka watch party at North at 7pm. Those signed up for the open will have their first attempt at the workout Thursday night. Friday will be regular hours with the WOD being the released open workout for that week. Saturday we will be closed except for those registered for the open. We will be running scheduled heats TBA depending on the length of the workout.  I say tentatively because we have not pushed the open hard this year and aren't doing the in house teams. We have significantly fewer registered athletes at this point. If after week one open participation numbers are low we will return to the 3 on 1 off schedule. Unfortunately I can't say for sure one way or the other at this point. IF week one numbers are low and we return to the 3:1 schedule, we will run Sun, Mon, Tues on Wed off etc. 

WOD

Strength/BB
EMOMx16
Snatch complex climbing
Min 1-3 2 Sn Grip High Pulls
Min 4-6 1 Power Snatch + 1 Snatch Balance
Min 7-9 1 Power Snatch + 1 OHS
Min 10 1 Snatch *Heavy as poss
Min 11 Rest
Min 12 1 Snatch *HAP
Min 13 Rest
Min 14 1 Snatch *HAP
Min 15 Rest
Min 16 1 Snatch *HAP

Conditioning
2 RFT of
Row 400m
25 Thrusters 45/35
15 Pull Ups