3.13.17 Box Brief
This week…… • March Newsletter breakdown • 17.3 re-cap • 17.4 Friday Night Lights + St. Patricks Day in Wayne • CrossFit Kids – Wayne launches • CrossFit Kids – Ardmore Spring season goes on sale • Skill & Strength Class cruches unbelievable goals …And we discuss the Weekly programming
Monday 3.13.17 WOD
Max Effort Upper Mobility Overhead archetype WOD 3 Rounds Building to the Heaviest unbroken round you can 12 Deadlifts 9 Hang Power Cleans 6 Jerks 2min rest between rounds **Score heaviest weight –5min Reset– “Aces Go Places” 3 Rounds: 80 Dubs (x2) 40 Calorie Row 20 Handstand Pushups **scale HSPU to HRPU or DB strict […]
Protected: Monday 3.13.17 WOD NOTES
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Sunday 3.12.17 WOD
Monster Mash! WOD “Cameron” For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24” 25 Triple-unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20# 50 Sit-ups 5 Rope Climbs, 15′ **40min time cap In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, […]
Protected: Sunday 3.12.17 WOD NOTES
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Saturday 3.11.17 WOD
Partner Up! WOD “Educated Guess” Teams of 3 7min AMRAP 150,100 Calorie Row Max Clean & Jerk (135,95) –Rest 3:00– 6min AMRAP 120,80 Calorie Row Max Power Snatch (115,80) –Rest 3:00– 5min AMRAP 90,60 Calorie Row Max Thrusters (95,65) **Score total Clean & Jerks + Snatches + Thrusters $ Out Have a great weekend WOD […]
Protected: Saturday 3.11.17 WOD NOTES
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Friday Night Lights 17.3
Welcome to the CrossFit Open 17.3 Friday Night Lights event! Please read the below and sign up for the heat time that best fits your schedule. House Rules: • Open Registration not required to participate in Friday Night Lights • Register for the heat time that best fits your schedule • Show up early; to […]
Friday 3.10.17 WOD
Max Effort Upper WOD “CrossFit Games Open 17.2” 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 rounds $Out 5RM […]
Protected: Friday 3.10.17 WOD NOTES
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