3/24/17

Hardware 17.4 (10 of 24)

(Photo Credit – Chris Leh)

Today’s Schedule:
  • 6AM – CrossFit
  • 12PM – CrossFit
  • 5PM – Gym Open
  • 5:45PM – Heats of 17.5 Begin
17.5; Friday Night Lights

Please make sure to sign up for a heat in advance!

Heat Sign Ups

17.5

10 Rounds:

  • 9 Thrusters (95/65)
  • 35 Double Unders

(40 min cap)

3/23/17

Hardware 17.4 (8 of 24)

(Photo Credit – Chris Leh)

Focus of Today’s Foundations:
  • Strict Press
  • Deadlift
  • Rowing
17.5

17.5 is announced tonight! Check our Facebook page and WOD Blog for the link to heat sign ups shortly after the workout is announced.

 

 

3/22/17

hardware 17-1-1806

(Photo Credit – Chris Leh)

Strength:

Hang Clean: 3RM, then -10% to -20% for 2-4×3

Conditioning (Test):

Part A.

“Baseline”

For Time:

  • 500m Row or 30 cal Bike*
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull UPs

*Only Rowing scores will be accepted for the Leaderboard

2 min Rest

Part B.

400m Sandbag Carry (100/50)

(8 min cap)

3/21/17

hardware 17-1-1577

(Photo Credit – Chris Leh)

Strength:

A1. Weighted Chin Ups: 5RM, then -20# for 4×5

A2. Weighted Dips: 5RM, then -20# for 4×5

Conditioning (Practice):

3 Rounds:

  • 400m Run
  • AMRAP of KBS (70/53)

3/20/17

hardware 17-2 (2 of 19)

(Photo credit – Chris Leh)

17.4 Scores:

Don’t forget to submit your 17.4 scores by 7PM tonight!

Strength:

Back Squat: 5RM, then -10% for 3×5

Conditioning (Practice):

6 min AMRAP:

5-10-15-20-25-30-35-etc.

DB Thrusters (50s/35s)

50 DUs (scale= 1 min AMRAP of DUs or 100 Single Unders)

 

Extra:

L-Hang: 3xME

3/19/17

hardware 17-2 (9 of 19)

Open Gym today from 10AM – 12PM!

Yoga meets after at 12:30PM!

3/18/17

hardware 17-2 (10 of 19)

(Photo Credit – Chris Leh)

17.4 Scores

Don’t forget to submit your 17.4 scores by Monday night at 7PM!

Strength/Skill:

TTB:3xME

Conditioning (Practice):

15 min AMRAP:

5-10-15-20-25-30 Pull Ups

10-20-30-40-50-60 DUs

*400m Run after every round (PU+DU+Run, PU+DU+Run)

Focus of Today’s Foundations:
  • Front Squat
  • Air Squat
  • Back Squat

3/17/17

hardware 17-2 (16 of 19)

(Photo Credit – Chris Leh)

17.4 – Friday Night Lights

It’s the 4th week of the CrossFit Open. As a reminder our schedule today is as follows:

  • 6AM – CrossFit Class
  • 12PM – CrossFit Class
  • 5PM – Gym Open for 17.4
  • 5:40PM – Heats of 17.4 Begin
Heat Sign Ups

If you plan to do the workout at Friday Night Lights, please sign up for a heat at the below link.

Heat Sign Ups

17.4

13 min AMRAP:

  • 55 Deadlifts (225/155)
  • 55 Wall Balls (20/14, 10/9)
  • 55 Cal Row
  • 55 HSPU

3/16/17

hardware 17-2 (7 of 19)

(Photo Credit – Chris Leh)

17.4 Announcement is Tonight!

Be on the lookout for 17.4 heat sign ups shortly after the announcement. Check back here and our Facebook page for the link!

Focus of Today’s Foundations:
  • Clean
  • Rowing
  • Box Jumps

 

3/15/17

hardware 17-1-1417

(Photo Credit – Chris Leh)

Strength:

Power Clean + Squat Clean + Front Squat

Find a 1RM for the complex, then -10% for 2 sets

Conditioning (Practice):

Tabata Row

Rest 1 min

Tabata Bike

Rest 1 min

Tabata Run

Rest 1 min