WOD

With A 15 Minute Clock Complete

7 Minute AMRAP

(10/15) Pull Ups

10 Deadlifts (115/75)

5 Power Snatch (115/75)

Immediately Into

8 Minutes To Establish a 1 Rep Max Clean & Jerk

18 Minute EMOM

(15/12)(20/17) Cal Bike

(15/12) GHD Sit Ups OR (15/12) GHD Sit Ups with Med Ball (20/14)

(15/20) Air Squats

(12/10)(15/12) Cal Ski

10 Box Jumps (24”/20”)

10 Bar Dips

ANNOUNCEMENT:  The Open registration for the gym is starting to fill up!  Let’s keep going to get those numbers up!

What you can expect for next weeks WODS is a bit of a tapering mid week so we are fresh for the Open WOD. Thursday will be an active recovery for those doing the Open WOD on Saturday.  Friday will be a “not for time” workout which will include movements that are announced for the Open that Thursday night.  For those not doing the Open (shouldn’t be anyone) we will have a WOD programmed for Friday.

More to come…..

Let’s get outside and RUN!!!

12 Minute AMRAP

100 Meter Run

1 Rope Climb

10 Hand Release Push Ups/HSPU or 7 Deficit HSPU (4”/2”)

For today, we are easing in to the running for the season with these 100 meter runs.  If you aren’t yet climbing the rope, lets do seated rope climbs.  Since its only 1 rope climb, push yourself to try them.

8 x 2:00 Interval

(15/12)(20/17) Cal Row

6 Burpee Over Rower

Max Rep DB Goblet Squat In Remainder Of The 2:00 (50/35)

Rest 2:00 Between Rounds

Main goal with this one is to try to stay as consistent as possible with the reps of goblet squat.   To do that, you need to be efficient on the row (don’t blow up on the rower) and a keep a quick and steady pace on the low volume of burpees.

ANNOUNCEMENT(s)  A few things to go over for the week.

Please sign up for the Open on the wall by the temp check.  Quite a few names on there already, so lets keep the momentum.

Ascent pre-order will be here Monday.

Pure Spectrum has already arrived.

NOCCO beverages and Barebells bars will be in stock Tuesday or Wednesday.  The NOCCO brand of beverage is HUGE in the UK and making a big push here in the US.  Their drinks are meant to be consumed in connection with a workout (usually right after) and contain BCAA’s and Vitamins.

The Barebells protein bars are……AMAZING!!

COMPLETE FOR TIME;

5 Rounds

3/5 Strict Pull Ups or Ring MU

7 Power Cleans (155/105)(225/155)

25 Minute Time Cap

For today, you can see by the time cap that we are looking to go HEAVY for the power cleans.  These will definitely be singles and something in the range of 85-90% of your 1 rep max.

For the strict pull ups, IF you need to band, we are wanting the smallest band possible.  Again, we are looking for something that takes somewhere near a max effort to achieve 3/5 reps of.

IZZY

19 Minute AMRAP

3 Snatch (115/75)

8 Bar Facing Burpee

21 Double Unders

Today…as we did a year ago, we workout in support of the Herman family as we do this WOD in remembrance of Izzy.  The loss of a loved one, especially a child impacts us in ways that are hard to even fathom.  The Herman family has remained strong in their bond, their family and their faith.  As a community we have supported them silently and in prayer as they move forward in life as Izzy would have wanted them to.  Please keep their family in your hearts today as you honor the memory of Izzy.   We are honored to have this family (Justin, Diane, Rick, Carmen and Colter) as a part of our 970 family.

Complete For Time:

40/35 Cal Bike

80 Wall Ball (20/14)(10’/9’)

20/17 Cal Bike

40 Wall Ball

10/8 Cal Bike

20 Wall Ball

Over 1/2 of this WOD is in the first round so consider that as you look at your pace for this.  Steady pace on the bike is the way to go.  Consider breaking up the wall balls in to manageable sets for your round of 80 as you can be sure these will feel much different coming off the bike.

The 40 and 20 wall balls should be something you look to do in 3 and 2 sets, respectively (if unbroken reps is too much).

25 Minute EMOM (or 30 Min EMOM)

Min 1 = 12/15 GHD

Min 2 = 12/15 Cal Ski Erg

Min 3 = 15 Russian KB Swing (53/35)(70/53)

Min 4 = 10 DB Box Step Ups (20”/16’)(50/35)

Min 5 = 10 Plyo Push Ups (4”/2”)

For today, RX is the first number you see for the GHD, Ski Erg and KB Weight.  For the Ply push ups, male is 4” and female is 2”.

RX+ will also be 30 Minutes

ANNOUNCEMENT:  So….here is what we know about some of the “framework” of the CrossFit Open which begins on March 11th and runs for 3 weeks.

We will be doing the Open WODs on Saturday mornings with heat times that will start at 8:00am.   We will have a way to pre-register for your heat times once the WODS are released on Thursday evenings.  Once the WODs are released, we will have a better idea of the breakdown of heat times.

We will provide judges for you.  All of the judges we provide will have passed the CrossFit Open Judges course as well as a firm knowledge of movement standards and prior judging experience.

We will once again be doing teams like we did last year.  Your athletic level has very little to do with how you can help your team win.  Prizes will be awarded.

We want EVERYONE to participate in the Open.  Will have more to come on what the Open has meant to so many of your peers at the gym.  This is WAAAY more about our community and our celebration of our fitness than it is about your ranking on the Leaderboard.

MORE to come in the following days/weeks.

COMPLETE FOR TIME 

10 Rounds

5 Hang Power Clean (115/75)(155/105)

5 Front Squat (115/75)(155/105)

20 Second HS Hold, Plank hold or 25’ HS Walk