February 24, 2017

Friday 170224

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
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

Post time to responses.

DSC_0092

Ladies and Gents! We will be kicking off our CFJ Open Showdown for WOD 17.1 tonight! We will open the doors at 4pm, start briefing the workout at 4:30pm and our first heat will kick off at 4:50! Heats will run every 25 minutes. If you want an early heat, make sure to show up early! 😉

Feel free to bring friends and family to cheer our athletes on! 

27 thoughts on “February 24, 2017”

  1. Some of you today asked for a general warm-up to get ready for the WOD with some common stretches we normally do. Here is a 20min EMOM fashion to keep you moving general warm-up and primer/prep for the WOD.
    Recommend some pre-rolling out/myofascial release prior.
    Please know this is just one general method. Feel free to adjust times, moves etc..

    The Key is you actually perform a good warm up and activate your energy systems, create the needed mobility and feel ready to battle and battle hard, at a good tough but maintainable pace. Get a good sweat and go in ready. Be smart when you start this one and build into it.

    1 min Row 60-70%

    1min Assault Bike 60-70%

    1min Banded Shoulder Stretches and a few Kips

    1min Light/Moderate KBS American

    1min Slow Jog

    1min Samson and Spiderman Stretches

    1min Seated Straddle Stretches w/roll back for lower back

    1min Box Stretches and Step-Ups

    1min Rest / adjust/get what you need to.

    1min Row 70-80%

    1min Assault Bike 60-70%

    1min Seated and Lying Lower Back Stretches (Scorpion, Iron Cross, Seated Upright twist etc..)

    1min of 4 Dumbbell Power Snatch (Mod to WOD wt) 2 Burpee Box Step-ups

    1min Rest / adjust/get what you need to.

    1 min Row 75-85%

    1min of 6 Dumbbell Power Snatch (WOD wt or 5lbs heavier) 3 Burpee Box Jumps (Slow Pace)

    1min Rest / adjust/get what you need to.

    1min Assault Bike 75-85%

    1min of 6 Dumbbell Power Snatch (WOD wt or 5lbs heavier) 3 Burpee Box Jumps (Expected WOD Pace, remember it will take anywhere from 12-20min)

    1min Stretch anything else needed

    **Use the restroom, get a drink, and stay warm and for the next 5-10min or until your heat

  2. 17.1 RX’D
    15:43

    coming back Sunday to tackle it again feel like I could do a little less breaking on the snatches

    thanks shawn for judging me at the last minute and great push through that one as well as everyone who attacked this great job everyone way to push through the lung burner ready to see what is to come for 17.2 thrusters anyone????? lol gotta love dave’s thought process on making us hurt

Leave a Comment

Your email address will not be published. Required fields are marked *