March 2, 2017

Thursday 170302

“OR” by DB

3 Sprint Rounds for Time:
-5 Burpee Pull-Ups RX+ 5 Burpee Bar Muscle Ups OR 5 Burpees & 5 Pull-ups or 5 Burpees and 5 Muscle-ups (ring or bar)
-7 Toes to Bar OR 7 HSPU
-14cal Row OR 12Cal A Bike OR 60 Doubles
-1 Rope Climb 15′ RX+ Legless MRX 10′ OR 1 Peg Board Ascent OR 9 SDHP 95/65 RX+ 115/75 MRX 75/55lbs
Rest 3min
**Score is slowest round. In this OR workout, once you pick your exercises the goal is to stick with them all 3 rounds.

Post times to responses.

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CrossFit Open WOD 17.2 Details:

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

15 thoughts on “March 2, 2017”

  1. WOD Rx: 5 Burpees & 5 Bar MU’s/7 T2B/ 12 Cal Bike/1 Rope Climb
    1:11(forgot T2B’s; rested to 5:00)
    2:04
    2:42
    2:54

    Score: 2:54

  2. skills/strength
    odd min 10′ rope climb
    even min split jerk 85-85-105-105-105

    WOD mod
    5 burpee PLU, 7 GHD sit ups, 14 cal row, 10′ rope
    1. 2:48
    2. 2:50
    3. 2:52
    Score = 2:52

  3. skills:
    odd minute – 10′ legless rope climbs or 5 pull-ups
    even minute – 5 HSPU or 2 split jerks @ 105#

    WOD as Rx’d w/ 5 burpees, 5 pull-ups, 7 T2B, 14 cal row, and 9 SDHP

    1st round = 2:28
    2nd round = 2:09
    3rd round = 2:08

    = 2:28

  4. Skills
    Even min: 1 strict MU
    Odd min: 2-5 freestanding kipping/strict HSPU’s
    WOD
    5 burpees and 5 ring MU
    7 strict HSPU
    60 DUs
    1 peg board

    1) 2:59
    2) 2:58
    3) 2:58
    Slowest rd=2:59

  5. Skills and Drills
    Even min: 1 strict MU
    Odd min: 50′ handstand walk (unbroken)

    WOD w/ 5 burpee ring MUs, 7 HSPU, 14 cal row, and 9 65# SDHP

    Round 1- 2:43
    Round 2- 2:47
    Round 3- 2:51

    Slowest Round- 2:51

  6. Skills – worked on my strict PLU’s and HSPU

    Even: Strict PLU – 4-5 each round
    Odd: HSPU (2 abmats) – 2-3 each round *really trying to get better – think a lot of it is mental. will just keep working at it! thanks for the help today Nicole & Max

    WOD:
    5 burpees + 5 PLU’s
    7 T2B
    14 cal rowed
    1 Rope climb mod – Body Weight descent (stiff legs) and then ascent back up

    1st Rd: 1:47
    2nd Rd: 1:38
    3rd Rd: 1:46

  7. 3 Sprint Rounds for Time:

    – 5 Burpee Pull-Ups
    – 7 Toes to Bar
    – 60 Doubles
    – 1 Rope Climb 15′

    Rest 3min

    Round 1 ~ 1:56
    Round 2 ~ 1:45
    Round 3 ~ 1:33

  8. Skills:
    Odd = (2) 15′ rope climbs or 5 strict pull-ups (alt)
    Even = 7 HSPU

    WOD Rx:
    5 burpee pull-ups
    7 t2b
    14cal row
    9 SDHP

    #1 – 1:53
    #2 – 1:53
    #3 – 1:57

  9. Skills-
    1 15 ft RC or 4 strict pull-ups
    1 split jerk 85-95-105-105-105

    WOD
    5 burpees + 5 pull-ups
    7T2B
    60 DU
    9 SDHP @65

    1:58
    2:00
    2:04

  10. Skills
    pull ups, rope ascents
    65# split jerk

    WOD
    5 burpees + 5 jumping pull ups
    7 knee raises
    12 cal row
    9 SDHP w/55#

    2:53
    2:55
    3:06 (score 3:06 slowest)

  11. Strength, Skills & Drills
    EMOM:10
    Even –
    1 split jerk 185-205-225-235-245(f) left it out front.
    30 dubs for time :12-:15-:13-:13-:13
    Odd –
    10 strict Pull Ups – 1 rope climb – 5 c2b – 1 legless rc – 1 bar MU
    *
    WOD w/
    5 burpees
    5 bar mu
    7 t2b
    60 dubs
    1 rope climb
    -1:58 MU unbroken
    -2:30 MU 3-2
    -3:48 MU 1-3-1
    Breaking MUs slowed me way down. Everything else at the same pace.

  12. 10 EMOM
    Even: 4 strict pull-ups
    Odd: handstand holds
    *
    WOD:
    5 burpee pull-ups; 7 T2B; 14 cal row; 9 SDHP (95#)
    1st rd: 2:10
    2nd rd: 2:02
    3rd rd: 1:56

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