Weekly Workouts for Feb. 27th – Mar. 3rd

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CrossFit Open

Weekly Workouts for Feb. 27th – Mar. 3rd

Be sure to input those CrossFit Open scores soon everyone!  The games.crossfit site was dealing with issues but seems to be up now…I validated everything I saw in the system today (Sunday at 5pm).  I will validate all new scores NLT 4pm tomorrow.

We will have sign up sheets at the gym this week for when you want to do your Open workout this next Saturday.

I’m also going to have a roster for volunteers to help judge!

Last weekend was an absolute blast everyone, the atmosphere was awesome! I encourage you all to continue doing what you’re doing supporting each other J Feel free to invite friends and family to come watch too!

Monday

3 rounds, each for time of:
100 single-unders
50 double-unders
25 triple-unders

Rest as needed between rounds.

– If you don’t have your double-unders down yet this will be a skill day to develop them as they WILL be in the OPEN at some point in the next 4 weeks!

– If you need to work on muscleups or hand stand pushups you can do that today as well!

Tuesday

“Daniel”

For time:
50 pull-ups
400-meter run
95-lb. thrusters, 21 reps
800-meter run
95-lb. thrusters, 21 reps
400-meter run
50 pull-ups

– If you are doing the Open, you will do half of the pullups and complete this at 80% effort level. Working through movements that will show up and improving technique!

Wednesday

Push jerk 3-3-3-3-3 reps

Thursday 161113

For time:
Run 1 mile
22 wall-ball shots, 20/14-lb. ball
22 muscle-ups
22 wall-ball shots, 20/14-lb. ball
22 power cleans, 135/95-lb.
22 wall-ball shots, 20/14-lb. ball
Run 1 mi

– If you are doing the Open, you will complete this at 80% effort level. Working through movements that will show up and improving technique!

*The CrossFit Open workout 17.1 is announced today at 6pm! Come by and watch the announcement at the gym!

Friday

CrossFit Open Workout 17.1!!!
This will be announced live at 6pm Thursday, regardless of what CrossFit Headquarters throws out there to challenge us we will be ready to crush it at the Yeti Cave!!