WOD

Part A Warm Up

Coaches Choice

Part B

7 Rounds For Time Of:
5 Plate Grounds To Overhead (45/25)
6 Single Arm Front Rack KB Lunges, R
6 Single Arm Front Rack KB Lunges, L
7 Ball Slams (30/20)
10 Push-ups

Part C

3 Sets
GHD Sit-up x15
rest 90 sec
Single Arm Farmers Carry + Overhead Walk x100ft ea. arm
rest 90 sec

COMP CLASS 10am

Warm-Up: 10 Minutes

Part A Warm Up

Coaches Choice

Part B

In Teams Of 2 Perform
AMRAP in 6 Min Of:
2 Rope Climbs
20 Handstand Push-ups
10 Squat Cleans (155/105)
rest 2 min
AMRAP In 6 Min Of:
20 Cal Row
20 Toes To Bar
rest 2 min
AMRAP In 6 Min Of:
30 Wall Balls (20/14)
6 Power Snatch (155/105)
10 Burpee Over Bar

Part A Warm Up

2 Sets
90 Sec Assault Bike (Easy)
Foam Roll x3 min

then do:

2 Sets
Overhead PVC Lunge w/rotation x12 Steps
DB Death March x8 steps
Hollow Body Rock x20 sec

Part B

10 min AMRAP Of:
5 Shoulder To Overhead (115/75)
10 Deadlift (115/75)
15 Games Standard Box Jump (24″/20″)

Part C

5 Sets
15 Sec Max Cal Assault BIke
rest 1:45

One Week Until The Open – Did You Register?

If you’re considering it but not sure read this https://www.boxrox.com/enter-2017-crossfit-open/

Lastly, Friday nights during the open are great.  It’s an awesome time to come and cheer your friends on as they compete and achieve new movements and goals.

Part A Warm Up

Coaches Choice

Part B

4 Sets
Hanging Lat Pull-ups x10
10 Sec Ring Dow Negative x2

Part C

5 Sets Ea. For Time Of:
350 m Row
20 Kettlebell Swings (53/35)
rest 1 min
30 Sec Max DB Burpee (50/35)
rest 2 min

*Score total time including rest and max effort burpee.
**DB Burpee is a burpee but holding onto a DB in each hand the entire time. When you jump you do not have to raise your arms.

Part A Warm Up

3 Sets
5 Sec Tempo Snatch Grip Deadlift x5
Hang Muscle Snatch x5
Snatch Grip Push Press x5
Hang Power Snatch x5

Part B

5 Sets
Snatch + Hang Squat Snatch + Snatch

Part C

For Time:
100 Double Unders
50 Wall Balls (20/14)
75 Double Unders
40 Alt. DB Snatch (50/35)
50 Double Unders
30 Wall Balls (20/14)

Congrats to Coach Krista and Jorge on their engagement!

Part A Warm Up

Coaches choice

Part B

3 Sets
False Grip Ring Hang x10-15 sec
Strict Chest To Bar Pull-up x5
Ring Dip x4 @33×1

Part C

21-18-15-12-9 Reps Of:
DB Thruster (50/35)
Pull-up
*rest 30 sec after every completed round. Score total time.

Part A Warm Up

3 Sets
Hang Clean High Pull x5
Stiff Legged Deadlift x5
Tall Clean x5
Tall Jerk x5

Part B

5 Sets
TnG Power Clean + Power Jerk x1x3

Part C

5 Sets, For Total Time Of
10 Cal Assault BIke/ Cal Row
5 Hang Power Clean and Push Press (135/95)
10 Toes To Bar
5 Burpee Box Jump Over
rest 1 min

Part A Warm Up

Coaches Choice

Part B

AMRAP In 20 Minutes Of:
3 Man Makers
5 No Push-up Burpee Box Jumps
7 V-ups
10 Single Arm KB Hang Squat Clean (35/20)

Part C

3 Sets
Weighted Plank x60 sec
rest 1 min
Side Push-up Hold x30 sec Ea. side
rest 2 min

10am Comp Class

Warm-Up: