Friday, March 24

**17.5 was announced last night** Please make sure you look at all the standards and rules. Emails will be going out today to sign up for heats for Saturday’s workout. If you cannot come on Saturday, please coordinate with a coach to make sure you have a judge. Workouts must … Continue reading

Thursday, March 23

CrossFit & Performance Strength: Weighted Pull-up 3-3-3-3-3 Conditioning: 9 min AMRAP 9 Deadlift 6 Hang Power Clean 3 Push-Press **Don’t Forget** This Saturday is our last workout for the 2017 Intramural Open. We will conclude the Open with an wrap-up party at the gym with food and drinks!!!

Wednesday, March 22

CrossFit With a *partner, complete AMRAP in 20 minutes of: 75 Double-unders or Single-unders 100ft Bear Crawl 75 Double-unders 25 Sit-ups 75 Double-unders 10 Candlesticks 75 Double-unders :30 Hollow Hold *alternate rounds: P1 does DU’s and Bear Crawls, then P2 does DU’s and sit-ups, etc… Performance Complete AMRAP in 20 … Continue reading

Tuesday, March 20

CrossFit Strength: Push- Press 3-3-3-3-3 Conditioning: Complete AMRAP in 15 min: 5 Power Cleans, Light & Fast 50-100m Run (AFAP)* *Walk back from sprint Performance Strength: Push- Jerk 3-3-3-3-3 Conditioning: Complete AMRAP in 15 min: 5 Power Cleans 100m Run (AFAP)* *Walk back from sprint

Monday, March 20

CrossFit Strength/Focus: Goblet Squats 8×12 Conditioning: Tabata (8 intervals): AirSquats Box Jumps Renegade Row Burpees Performance Strength: KB Thrusters 8×12 Conditioning: Tabata (8 intervals): AirSquats Box Jumps Renegade Row Burpees