20170313

Warm Up:

500M Row

Bear crawl 30’

Backward bear crawl 30’

Spiderman lunge 30’

Alt toe touch (feet out wide)x5 per side

Arm circles x10 per side

Over and backs x20

Kip swings x10

Bergener W/U

**Two angles of Sage Mertz hitting the Burgener W/U**

** Videos courtesy of CrossFit Weightlifting Trainer Course **

S/S/S:

Power Snatch

5X3

Increase weight ea set

Focus on finishing your pull then dropping under and sticking the landing. Your feet should land at the same time that your arms lock out OH. The reps do not have to be touch and go. In truth, would rather you reset each rep, just don’t wait longer than 3 seconds to start the next rep.

WOD:

3 Rounds:

9 Burpee over Box (24/20)

7 Pull Ups

5 Toe2Bar

3 Bar Muscle Ups

1 Rope Climb

Yes, there is only one rope, but first come, first served.

Scaling:

BOBJ –> 20/16

Pull Ups -> Ring Rows

T2B->K2E->Hanging knee raise

Bar MU->Ring MU->3 pull ups/3ring dips per MU

Rope Climb ->2 Rope Walks per rope climb

Post results to Beyond the Whiteboard. If you do not have an account yet, send us an email to get started.

Cool Down:

250M on ski erg (Slow pace)

Banded shoulder stretch x 2 min per side

20170310 – CrossFit Open 17.3

video and pics courtesy of the CrossFit Games

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, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225 / 155 lb.)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4

minutes.

NOTES

This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 3 rounds of 6 chest-to-bar pull-ups and 6 squat snatches, AND 3 rounds of 7 chest-to-bar pull-ups and 5 squat snatches. If all 72 repetitions are not completed within 8 minutes, the athlete’s workout is over, and they will stop and record their score.

If all 72 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to continue with the couplet. If all 108 reps (36 from rounds 1-3, 36 from rounds 4-6 and 36 from rounds 7-9) are completed by the 12-minute mark, the time will once again be extended by 4 minutes. Throughout the workout, after every 3 complete rounds, the reps of the pull-up will increase, the reps of the snatch will decrease, and the barbell will get heavier. Once a 3-round section is completed, the athlete may immediately begin their next section. They do not need to wait for the 4-minute window to expire before moving on to the next section. This pattern will continue for up to 24 minutes, as long as 3 rounds of the couplet are completed before each cutoff.

This workout is over when the athlete completes all the required work prior to 24 minutes or fails to complete all the repetitions within the cutoff time for a section. The athlete’s score is their time if they complete the workout or the number of repetitions completed up to their cutoff time.

In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.

TIEBREAK

If all 216 reps are completed prior to the 24-minute time cap, your score will be your total time and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each 3-round section. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full 3-round section. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

For Movement Standards (to include scaled options), go to…

Click to access cfg_open2017_event_17_3-9sbqi8712bdhsy6344dbs.pdf

Scaling Options:

Jumping chin-over-bar pull-ups

Squat snatches or power snatches with overhead squats permitted

Men use 45-75-95-115-135-155 lb.

Women use 35-55-65-75-95-105 lb.

Cool Down:

Banded Bully Stretch

Leg Bleeds

20170309

S/S/S:

Front Squat

5X3

Increase weight ea set

WOD:

Mobility or Skill Work

So you are best primed for 17.3, work mobility or a skill you’ve been wanting to improve on.

Cool Down:

Get ready for 17.3 announcement

20170308

WOD:

5 RFT

-30 Slam Balls (30/20)

-30 V-ups

-400m run

video courtesy of Reebok CrossFit One. Notice, she is NOT using a med ball. Please use the sand balls for slam balls, NOT the med balls.

Scaling Options:

Slam ball -> as needed

V-Ups -> knees bent v-up

Run -> 500M row

Cool Down:

Cobra to Downward Dog x15

Couch Stretch x 2 min per side

20170307

S/S/S:

Power Clean

5X3 +1 Split Jerk

Increase weight ea set

Don’t make the PCs touch and go, but only pause long enough to reset your position before going into the next rep. Make the Split Jerk crisp at the end of each set.

WOD:

“Amanda”

9-7-5

Ring Muscle-Ups

Squat Snatch (135/95)

Scaling Options:

Ring MUs ->Bar MUs -> Chest to Ring Pull Up w/3 sec negative -> Chest to Bar Pull Up w/3 sec negative -> Ring Row w/3 sec negative

Snatch -> As needed

Cool Down:

Doorway stretch x 1 min per side

Oly Wall Stretch x 2 min

20170306

WOD:

EMOM for 18 Min:

Min 1 – 12 Cals – Assault bike or Airdyne

Min 2 – 10 Shuttle Runs (30′) a piece

Min 3 – 15 Cal Row

Scaling Options:

N/A

Cool Down:

Pigeon Pose – 1 min per side

Calf stretch on Rig – 1 min per side

20170303 CrossFit Open 17.2

Video courtesy of Games.CrossFit.Com

WOD:

CrossFit Open 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge (50/35# Dumbbells per hand)
  16 toes-to-bars
  8 power cleans (50/35# Dumbbells per hand)
Then, 2 rounds of:
  50-ft. weighted walking lunge (50/35# Dumbbells per hand)
  16 bar muscle-ups
  8 power cleans (50/35# Dumbbells per hand)

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

TIEBREAK

The scoring for this workout includes a tiebreak. At the end of each round (after the eighth power clean), time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Scaled Version:

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge (35/20# Dumbbells per hand)
  16 hanging knee-raises
  8 power cleans (35/20# Dumbbells per hand)
Then, 2 rounds of:
  50-ft. weighted walking lunge (35/20# Dumbbells per hand)
  16 chin-over-bar pull-ups
  8 power cleans (35/20# Dumbbells per hand)

Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

TIEBREAK

For Movement Standards and Score Sheet go to

Click to access cfg_open2017_event_17_2_v14-1.pdf

Cool Down:

Leg Bleeds

Roll out foremarms

20170302

Pic courtesy of Barbell Spin. Tune in at 6PM local to watch Kari Pearce and Kristi Eramo go head to head from Rogue Fitness HQ in Columbus, Ohio when Dave Castro announces 17.2

WOD:

5 rounds for time:

15 Wall Balls (20/14)

50 Double-unders

Scaling Options:

Wall Balls ->14/12

DU -> Attempts through 100 rope contacts ->50 penguin jumps

Cool Down:

Leg bleeds – 3 min

Spend 15 min on mobility on anything sore

20170301

S/S/S:

Bench Press

5X3

Increase weight ea set

Lower reps per set = heavier weight per set than when you did 3×5

WOD:

AMRAP 15min:

9 Ring Dips

9 Power Snatch (95/65)

Run 200m

Scaling Options:

Ring Dip ->stationary dip ->bench dip

Power Snatch -> as needed

Run ->250M row

Cool Down:

Tricep mash – 2 min per side

Doorway stretch – 2 min per side

20170228

WOD:

“Michael”

Three rounds for time of:

Run 800 meters

50 Back Extensions*

50 Ab mat Sit-ups

Compare to 5Jul2016

michael-mcgreevy

Picture courtesy of CrossFit.com.

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2015.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free * If all GHDs are taken, you can sub 50 good mornings with an empty bar on your back (45/35)

Scaling Options:

8000M Run –> 1K Row

Back ext –> Superman, laying on ground.

Ab mat sit ups -> feet anchored