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WOD

28
Feb

Wednesday – March 1st

Failure is a necessary part of growth. When we push our limits, we should fail. You can only fail if you have truly tried to succeed. Failure to try is far more harmful than failure to succeed.

Strength:
20 minutes alternating OTM:
5-10 weighted/strict dip (3 negatives)
2 power clean and jerk >70% of 1RM clean and jerk

WOD:
7 minute AMRAP:
15 wall ball shot #20/14 to 10/9′
10 toes to bar
5 deadlift #275/185

27
Feb

Tuesday – February 28th

The sweet misery of 17.1 will not get old… until there is new misery to view from 17.2!

WOD:
“Omar”
For time:
10 thruster #95/65
15 bar facing burpee
20 thruster
25 bar facing burpee
30 thruster
35 bar facing burpee

Post WOD at 20 minutes on the clock:
3×1 minute AMRAP, rest 1 minute between efforts.
Snatch #135/95

26
Feb

Monday – February 27th

We had a great turnout on Saturday and kicked The Open off right with 17.1! Remember that your score must be entered by 8pm Eastern Time!

*If you need to do/redo 17.1 then show up early and get ready. It is up to you to get warmed up and coordinate with a judge. We, as coaches, will be running a normal class schedule. We will be happy to set you on the right track and answer questions but we will not be available to judge.

Strength:
4 superset rounds on a 3 minute clock:
3 front squat at 70, 75, 80 and 85%
10 back squat
*Perform the 3 front squats at the set percentage of 1RM front squat. Re-rack the bar, immediately put it on your back and complete the 10 back squats at the same weight.

WOD:
For time:
20-15-10-5
Sumo deadlift high pull #115/75
Shoulder to overhead #115/75

25
Feb

Sunday – February 26th

Some awesome efforts have been put out by all those who took on 17.1! We are super proud of you guys and we are excited to see what you will push yourselves through the next 4 weeks! Remember you need to have your scores entered BEFORE 8PM on Monday!

10am – WOD
11am – WOD/17.1 Make up (11:00/11:30 heats)
12pm – 17.1 Make up (12:00/12:30 heats)
*If you are coming in to do 17.1, please show up well before you expect to do the workout, and be prepared to be judged and then judge another athlete who is doing the workout. The Open in a community effort, so be ready to do your part.

WOD:
Courtesy of Birdtown CrossFit
“Karen & Annie Sitting In A Tree”
For time:
50-40-30-20-10
Wallball shot #20/14 to 10/9′
Double under
Abmat situp

23
Feb

Friday – February 24th

Kelsey slinging a double under PR just in time for The Open!

Mobility:
Overhead position
Hamstrings and groin

Movement Practice:
Dumbbell snatch
Burpee box over

Interval:
3x1k row, 2 minute rest between efforts.

22
Feb

Thursday – February 23rd

Apparently box step ups are kinda hard. Erin is making the work look pretty fun ehh?

WOD:
For time:
10 wall climb
100 double under (3 minutes)
50 pistol
10 clean and jerk at 75% of 1RM from Tuesday
50 pistol
100 double under
10 wall climb

21
Feb

Wednesday – February 22nd

Sharon cheering on her fellow onramp graduate Barry as he finishes up his final few overhead squats!

Strength:
15 minutes to find 1RM clean and jerk

WOD:
5 rounds for time:
200m run
15 GHD situp
10 front squat #135/95
5 shoulder to overhead