Other News

Tuesday, February 28th, 2017

WOD:
Five rounds for time:
15 Shoulder Press, 95/63
30 Double-unders

Skill/Strength: L-sit, 5 x :15/:45

Albert!

Monday, February 27th, 2017

WOD: “Tabata This!”
Air Squat
Pull-up
Push-up
Sit-up
Row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. One minute rest between exercises.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise to comments and total for final score. (e.g., 10, 22, 9, 15, 15 = 71)

JenO showing 17.1 who’s boss!

Sunday, February 26th, 2017

Rest Day

Saturday, February 25th, 2017

9am: Open Gym

10am: “17.1” for competitors

Friday, February 24th, 2017

WOD: “17.1”

For time:
10 dumbbell snatches, 50/35
15 burpee box jump-overs, 24″/20″
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Time cap: 20 minutes

Thursday, February 23rd, 2017

Attention:
1. Beginning today, the CrossFit Games website will post an Open workout every Thursday night at 7pm for the next five weeks (known as 17.1, 17.2, 17.3, 17.4, and 17.5). We will then post each workout for our next day’s (Friday) classes for non-competing NextGen members.
2. There will be a special 6pm class on Friday night and a 10am class on Saturdays dedicated to competitors. The entire gym is welcome and encouraged to come cheer us on!
3. If a competitor cannot compete on Friday night or Saturday morning, they may arrange for a Judge to validate him at another time. Validation may be done during class hours, but not by the coach running the class for that hour.
4. All scores must be submitted to Eric by Monday afternoon.

WOD:
300 Single-unders
40 cal, Assault bike
Run 500m
Row 600m
Rest 5 minutes then,
Row 600m
Run 500m
40 cal, Assault bike
300 Single-unders
For time.

1 comment

Wednesday, February 22nd, 2017

WOD:
Five rounds for time:
5 Deadlift, 275/183
15 Wallballs, 20/14
25 Situps

Strength/Skill: Shoulder Press, 3 x 5 @ 75%

1 comment