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.
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).
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).
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
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.
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
-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
-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
-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.
-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
-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.
Subscribe to:
Posts (Atom)