March 9, 2018

Friday 180309

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

Read the scorecard for full event details.

Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.

If anyone is interested or knows anyone interested in starting CrossFit, we are now offering a new schedule for our CrossFit 101!  There will be a new CrossFit 101 series offered every week at 6:30pm on Monday, Tuesday, Wednesday and Thursday nights.  Contact Nicole at to get signed up or if you have any questions.


Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!

Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD

Sunday: 11am-1pm- Open WOD

17 thoughts on “March 9, 2018”

  1. WOD w/C2B subbed for MUs: 389 reps
    Punishment sets of weighted sit-ups, strict pull-ups and DUs for failing to finish one round

    No bueno

  2. Leading from the front and setting the example. Nicole is always pushing in the WODs, coaching us up, and keeping us on track. Thanks Nicole.

    18.3 – You’re trained and ready for this CFJ! Find your flow and go. Make sure you find that flow first!
    Good luck, work capacity, skill, mental toughness, and may the Double Under rhythm be in your favor!

  3. EMOM x 6
    Even- 50 ft handstand walk
    Odd- 2 Bar MUs
    Straight into
    EMOM x 6
    Even- 8 HSPUs (1 abmat)
    Odd- 2 strict to 6 kipping ring pull-ups

    30 KBs
    30 burpees to 8 ft bar
    30 t2b
    20 KBs
    20 burpees
    20 t2b
    10 KBs
    10 burpees
    10 t2b
    Time – 17:17

    EMOM x 10
    Even- 100 ft farmers carry w/55# KBs
    Odd- 100 ft overhead carry w/35# KBs

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