Workout of the Day

1403, 2017

We will be recapping 17.3 tomorrow night when results are official.  Mark your calendar’s for Sat March 25th.  It will be our final open workout and it would be great to get all of the community down to drink a couple beers and have a bit of food.  We will set up some cornhole and hang for a couple hours after the WOD is done.  Plan on cruising down around 11pm, or better yet come early and cheer on the community as they finish the open!  As it gets closer I will get an idea of how many of you can make it down so the beer does not dry up too fast.  Whole life challenger’s get in tomorrow for the retest!  Get ready for Helen guys, one of my favorite CrossFit WOD’s!

9 Min EMOM

1st-40 Sec Side Plank (Right)

2nd 40 Sec Side Plank (left)

3rd-40 Sec Sit-ups

“Helen”

3 Rounds

400 Meter Run

21 Kettle Swings 53/35

12 Pull-ups

1303, 2017

Whoa nelly, that WOD took some hamstrings down tonight.  Dead to row is a nasty one-two punch.  We will see if you get something like this on Thurs.  I know we did some clean work today, and we are bringing it back for the WOD tomorrow and working on a drop and fast regrip, a technique that comes in handy when trying to conserve energy.  Push the motor on this one, motor is coming this week for the open.  Thrusters were going to come your way but after today we are going to give those legs a rest for a day….kind of.  See you tomorrow.

12 Min EMOM

1st-3 Weighted Ring Dips

2nd-5-8 Strict Toes 2 bar

“The Sniper”

13 Min AMRAP

10 Power Clean 135/95 (must drop every rep and re-grip on bottom)

35 Double Unders

***Every 3 min starting a 0:00 complete 10 Lateral barbell Burpee’s (0:00, 3, 6, 9 , 12)

“CrossCamp”

12 Min EMOM

1st-3 Weighted Ring Dips

2nd-5-8 Strict Toes 2 bar

13 Min AMRAP

10 Dumbell Thruster 45/30

35 Double Unders

***Every 3 min starting a 0:00 complete 10 Lateral barbell Burpee’s (0:00, 3, 6, 9 , 12)

1203, 2017

We gave CrossCamp a good shot but unfortunately it just hasn’t got the numbers over the last 2 months.  This week will be the last two CrossCamp classes on Tues and Thurs.  That being said we do have some good news.  38 North will be opening up a new all levels class on Tues and Thurs at 6:30am!  This class will be led by Coach Leanne.  We will be running this time slot over the next two months.  If it gets good attendance we will make both classes permanent.  We have not had an early option on Thurs so I am excited to give morning athletes another shot at a workout during the week.  So mark it on your calendar, starting Tues March 21st this 6:30am slot will open up.  For all you Whole Lifers we will be retesting this Wed at the box.  Make it a point to get in that day, it will be run during normal class times.  If you hit 55 deads (unlikely) before 3 min, go to assault and continue until switch.  Be smart with Deadlift go lighter and pace to keep perfect form.   See you guys tomorrow

12 Min to Establish a Moderately Heavy Power Clean & Jerk

“The Fortune Teller”

Running Clock

3 Min Max Effort Deadlift 225/155 (cap at 55)

3 Min ME Row for Cal

3 Min ME Wallballs 20/14

3 Min ME Handstand Push Up

Post running total of all reps

1003, 2017

If you have not come down to watch an Open WOD, 17.3 is the one to do it.  This WOD is programmed for excitement and PR’s.  Come down to support your fellow athletes!  We will be running a 12 min WOD for the 8:30 of the below.  See you soon

 

“17.3”

3 Rounds

6 Chest 2 Bar Pulls

6 Full Snatch 95/56

then

3 Rounds

7 Chest 2 Bar Pulls

5 Full Snatch 135/95

this is to be completed Prior to 8:00 if completed you move on to

3 Rounds

8 Chest to Bar

4 Full Snatch 185/135

completed before 12 min

ect

903, 2017

Damn Castro, 135/95 to 185/135 jump?!?!?  Snatch weights are no joke this year for 17.3.  Some great performances tonight.  I know we have pushed receiving the bar low for the last 3 years in here with the snatch but if that is an issue for you get in an work on it in open box tomorrow.  It is a no rep if there is any pause in the movement for the full snatch.  See you guys tomorrow

“Get Rhythm”

A) 10 Min EMOM

1st-5 Front Rack Barbell Step Ups to 20′ (Right)

2nd-5 Front Rack Barbell Step Ups to 20′ (Left)

B) 10 Min EMOM

1st-6-12 Toes to Bar (do not work over 30 sec)

2nd-30 Sec Double Unders

C) Every 3 Min x 5 Sets

25 Sec all out Assault for cal

Post step up weight, and lowest cal total

803, 2017

Get down to support those athletes doing the open at the 6pm!  Congrats to Shannon SK for hitting a 187 pound Deadlift PR tonight!  See you tomorrow

10 Min Handstand walk technique

for those with walks use this 10 min to establish a max effort HS walk(take long breaks between attempts)

“Cry, Cry, Cry”

3 Rounds

400 Meter Run

12 Clean & Jerk 135/95

12 Burpee Box Over’s 24/20

12 Pistols

“CrossCamp”

10 Min Handstand walk technique

for those with walks use this 10 min to establish a max effort HS walk(take long breaks between attempts)

3 Rounds

400 Meter Run

12  Dumbell Clean & Jerk 45/30

12 Burpee Box Over’s 24/20

12 Pistols