No excuses!

15 min amrap

9 Dead Lift @ 155/100

12 Games Push Ups

15 Box Jumps, 24/20"

or

Practice your "Goat"!

Weird Ashley is laughing!

15 min amrap

9 Dead Lift, 155/100

12 Push Ups

15 Box Jumps, 24/20"

Grayson, caught during his secret to success... bicep curls with baby dolls...

Tuesday

A. Halting Snatch Dead Lift- 5 x 3; rest 90 sec

B. Power Snatch- 10 x 1 on the minute

C1. Ring Dips- 5 x 5 weighted @ 22X2; rest 10 sec

C2. Toes to bar- 5 x 10; rest 60 sec

The team discussing the first Open WOD after doing it! Come join and support us wednesday night at 6:45 and saturday morning at 10 a.m.

Benchmark Monday

"Fran"

21-15-9

Thrusters, 95/65#

Pull Ups

+

Rest 5 min

Run 800m for time

Friday

5 sets straight through

1 min at each station

Wall Ball

Ring Dips

Bar Roll Outs

Turkish Get Ups

Jump Rope

And we thought running was bad!!

Sorry for the long away time from posting. I will be posting daily from now on!

Thursday

3 sets; rest 3 min

10 burpees AFAP

15 heavy KBS

+

3 sets; rest as needed

Prowler pushes!

Thursday

20 min amrap

10 Dead Lifts, 135/95#

10 Box Jumps, 24/20"

10 Pull Ups

Run 200m

Wednesday

5 min Double Under practice

+

A1. HSPU- 5 x 5; rest 10 sec

A2. Toes to Bar- 5 x 5; rest 10 sec

A3. Sit Ups- 5 x 20; rest 120 sec

+

5 min Double Under practice

Monday

A1. Thrusters- 5 x 8 reps; rest 60 sec (heavier than last week)

A2. Weighted Pull Ups- 5 x 3 reps; rest 60 sec (heavier than last week)

+

Run 1 mile for time

Sorry for the long time away from posting.

Here's a little update and I'll be back on the posting this week.

CrossFit Games Open Sectionals starts on March 15 with the announcement of the first workout! Keep on the lookout for our schedule at CrossFit 27:17 as we will be opting in each week to host the WOD if anyone outside of our members wants to come in and perform the workout.

Also, some of the members will be doing the workouts so keep on the lookout for the times for that so you can come cheer them on. It will continue for 6 weeks so there will be plenty of opportunities!

Go here for more info on the CF Games

http://games.crossfit.com/