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

Saturday, March 18

Workout 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Post rounds/reps completed to … Continue reading

Friday, March 17

**17.4 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 16

CrossFit & Performance Today’s WOD: For 20 min., complete as many QUALITY rounds as possible: 3 Inverted Burpees 6 Candlesticks 9 Grasshoppers (right + left = 1) 200m Jog Post WOD mobilty

Wednesday, March 15

CrossFit Strength/Skill: High Hang Snatch, 8 sets Conditioning: 3 rounds for time: 12 Hang Snatch 12 Alternating Forward Lunges w/ Barbell 12 Elbow to Plank  Performance Strength: High Hang Snatch, 8 sets Conditioning: 3 rounds for time: 12 High Hang Snatch (95/65) 12 Overhead Squats 12 Elbow to Plank

Tuesday, March 14

CrossFit Complete AMRAP in 5 min 10 Kettlebell Swings 25 Barrier Hops Rest 5 Complete AMRAP in 5 min. Run 400 Meters AMRAP Pushups with remaining time Rest 5 Complete AMRAP in 5 min. 10 Box Jumps 5 Burpees Performance Complete AMRAP in 5 min 10 American Kettlebell Swings (53/35) … Continue reading