WEDNESDAY (01 MAR 17)

WOD


11 MIN AMRAP

15 x Cal Row
20 x Toes 2 Bar
50 x Double Unders

TUESDAY (28 FEB 17)


STRENGTH


3 Sets:
155/105 Squat Cleans every 20 seconds for 3 Minutes.
205/135 Squat Cleans every 20 seconds for 3 Minutes.
235/185 Squat Cleans every 20 seconds for 3 Minutes.




WOD

20 Min EMOM

Even Minutes:  15 x GHD
Odd Minutes: 15 x Wall Balls (20/14)

MONDAY (27 FEB 17)


WOD

12 Min for Max Reps

5 x HSPUs
10 x Chest to Bar Pull-ups
20 x  Hang Power Clean (115/85)
50 x Double Unders

Minutes 12-18 (6 Min)

1 Rep Max Squat Snatch


FRIDAY (24 FEB 17)



OPEN 17.1

FOR TIME:

10 x Dumbbell Snatch (50/35).  Must switch hands each rep.
15 x Burpee Box Jump Overs (24/20).  Must face box while doing burpee.

20 x DB Snatch
15 x Burpee Box Jump Over

30 x DB Snatch
15 x Burpee Box Jump Over

40 x DB Snatch
15 x Burpee Box Jump Over

50 x DB Snatch
15 x Burpee Box Jump Over

Visit the Crossfit Open site for workout details:
https://games.crossfit.com/workouts/open/2017?division=1





THURSDAY (23 FEB 17)

WOD

6 Rounds for Time:

10 x Deadlift (225/155)
10 x Wall Balls (20/14)
10 x Toes 2 Bar
10 x Box Jump Overs



SKILL

Jerk (Split or Push...whichever you use):

6 Sets (2-3 Reps).   Do not exceed 55-65%.  You are working on speed.

WEDNESDAY (22 FEB 17)


WOD

3 Rounds 

24 Cal Row
21 Hang Power Clean (115/80)
18 Step Back-Lunge (115/80)
15 Over the bar Burpees.

TUESDAY (21 FEB 17)

Location
-The Buckner Functional Fitness Room Open TODAY!



WOD

50 Cal Row "Buy In"

5 Rounds of:
-10 Snatch (95/65)
-10m Overhead Walking Lunge (95/65)
-10 Burpees over the Bar
-10m Overhead Walking Lunge (95/65)

50 x GHD Sit-up "Cash Out"

FRIDAY (17 FEB 17)

WOD


WOD

9 MIN AMRAP

10 x Clean (135/95)
10 x Burpees Over the Bar


10 MIN REST

Stairway to Heaven Challenge:  12 Minutes, run as many up & down laps as you can.





REMEMBER TO SIGN UP FOR THE CROSSFIT OPEN.  When asked for you affiliate: Type in Black & Gold Crossfit.  We will look to run the workouts in the new Functional Fitness Room (Opening Tuesday).

THURSDAY (16 FEB 17)

21-15-9-3

Dumbbell Thrusters (50/35)
Chest to Bar Pull-ups*


Scale to regular pull-ups, or rows as needed.




REMEMBER TO SIGN UP FOR THE CROSSFIT OPEN.  When asked for you affiliate: Type in Black & Gold Crossfit.  We will look to run the workouts in the new Functional Fitness Room (Opening Tuesday).

WEDNESDAY (15 FEB 17)

STRENGTH/SKILL

3-3-3-3-3-3-3

Jerks.  Take the first 3 sets from the floor, and the rest from the rack.  Don't jerk over 75%...work on speed.



WOD

Row / Run 5 Miles.

Run x 1 mile
Row x 1600m
Run x 1 mile
Row x 1600m
Run x 1 mile

TUESDAY (14 FEB 17)

OPEN WOD 15.3


Complete as Many Rounds as possible in 14 Minutes.

7 x Muscle Ups (Rings if able....Bar if not)*
50 x Wall Balls (20-10' / 14-9')
100 x Double Unders


If you do not have Muscle Ups then sub chest to bar pull-ups, or regular pull-ups.

*If you simply do not have the equipment to do Muscle Ups, then sub for 15 Chest to Bar Pull-ups.

MONDAY (13 FEB 17)

STRENGTH


FOR TIME:

Dead Lift

30 x (185/95)
25 x Double Unders
25 x (225/135)
25 x Double Unders
20 x (275/185)
25 x Double Unders
15 x (315/205)
25 x Double Unders
10 x (365/225)
25 x Double Unders
5   x (405/255)

***Only go to about 85% of your 1RM.



BLACK & GOLD CROSSFIT WILL BE RUNNING THE OPEN THIS YEAR.  When you sign up, type in: "Black & Gold CrossFit" in the Affiliate search box.  Times and Locations to follow.

FRIDAY (10 FEB 17)


Locations
-3rd Floor Weight Room
-62' Room


STRENGTH
- 4 x 5 Front Squat
- 4 x 5 Dead Lift


WOD
5 Rounds for Time

10 x Dumbbell Thrusters (50/35)
20 x Cal Assault Bike

THURSDAY (09 FEB 17)

Locations
-3rd Floor Weight Room


STRENGTH
6 x 6 Push Jerk



WOD

12 MIN AMRAP
3 x Bar Muscle Ups
7 x Squat Clean (185/115)
20 x GHD Sit-ups

WEDNESDAY (08 FEB 17)

Location
-Arvin Gym



Conditioning
Do the Arvin Stairway to Heaven Challenge (info located at bottom of stairs).

*Anyone not at West Point:

10 x 100m Sprint with 30 second recovery.



WOD

12 MIN ARMAP

10 x Ground to Overhead (155/115)
15 x GHD Situps
40 x Double Unders

TUESDAY (07 FEB 17)

Locations
-62' Room


WOD

12 MIN AMRAP

6 x Dumbbell Snatch (65/35)
12 x Wall Ball (20/14)
36 x Double Unders



Aerobic
Row 3K for Time

MONDAY (06 FEB 17)

Locations
-3rd Floor Gym


STRENGTH

Snatch (High-Hang / Hang / Floor)

50% - 60% - 65% - 70% - 75% - 80%


6 MIN AMRAP

Toes 2 Bar & Snatch (115/65)

3 Reps of Each
6 Reps of Each
9 Reps of Each
...keep adding 3 Reps each round until time runs out.  Score is total number of reps performed.

FRIDAY (03 FEB 17)

Locations
-3rd Floor Weight Room
-62' Room (WOD)




STERNGTH


3 x 5 Press (Strict)
3 x 5 Press (Push)
3 x 5 Push Jerk






WOD


10 Rounds for Time
-10 x Ring Dips
-10 x Pull-ups
-10 x Air Squats
-10 x Dumbbell Snatch (65/35)
-10 x Burpees

THURSDAY (02 FEB 17)

Locations
-62' Room



WOD

15 MIN AMRAP

20 Cal Row
10 Burppes over the Rower



STRENGTH

10-8-6-6-6-8-10

Thrusters.  Increase weight as able.  90 Seconds of rest between sets.