March 7, 2017

Tuesday 170307

3 Sprint Rounds For Time:
-16/14cal Row or 14/12cal A Bike
-14 Dumbbell Thrusters 45/25lbs RX+ 50/35 MRX 40/20 or 14 Barbell Thrusters 115/75 RX+ 135/95 MRX 95/65
-12 T2B
Rest 2min After 1st Round and
Rest 3min after 2nd Round

Post time for each round and total time minus 5 minutes of rest to responses.

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CrossFit Open WOD 17.3 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

20 thoughts on “March 7, 2017”

  1. Pause FS, stayed light
    85-105-115-125
    Wod w/75#, BB Thruster & GHD’s, thrusters unbroken.
    Rd 1- 2:17
    Rd 2- 2:32
    Rd 3- 2:48
    12:38-5=7:38

  2. Strength: Front Squat
    4@185
    4@200
    3@215
    3@215

    WOD Rx w/DB Thrusters & Bike:
    2:37-3:45-3:44
    Total Score: 10:06

  3. Front squat with 3 second hold at the bottom:
    4 @ 85
    4 @ 90
    3 @ 95
    3 @ 100

    WOD w/14 cal Row, 25# DB Thrusters & GHD sit ups
    1 = 2:39
    2 = 2:46
    3 = 2:46
    Total time: 13:10 – 5:00 = 8:10

    Core:
    1 min left plank hold
    1 min right plank hold
    1 min high plank hold
    25 anchored sit ups
    25 4-count flutter kicks

  4. Pause Front Squat
    235-235-255-255

    WOD Rx (Row/115)
    10:35 – 5:00 = 5:35

    Rd1 – 1:20
    Rd2 – 2:00
    Rd3 – 2:15

  5. Pause front squat
    4@245
    4@265
    3@275
    3@285

    WOD as RX’D w/DB,Row,and GHD
    Rd1-1:48
    Rd2-2:15
    Rd3-2:16

    Core development completed

  6. Tempo front squat
    4@105, 115
    3@ 125, 130
    Wod as rx’d (dbs and rowing)
    1:43
    1:44
    1:50
    10:17-5:00 = 5:17
    Core

  7. Pause :03 Front Squats
    4@185
    4@205
    3@215
    3@215
    Went less than % and still died.
    WOD w/ row/45# DB/GHD sit ups
    2:04-2:23-3:06=7:33

  8. Front squat with 3 second hold at the bottom:
    All sets @ 185#

    WOD
    Rx+ with bike and 50# DB’s
    1:15
    1:22
    2:04

    Total time=9:41-5:00(rest)=4:41

  9. Of course I screwed this Wod up as usual. I just realized I rowed 14 Cal each rd not 16 cal. So I did a MOD WOD.

  10. I RM clean and jerk
    215#

    EMOM
    Odd minutes – 12 burpees
    Even minutes – ascending by 1 C&J 165#

    Finished minute 12

  11. Front squat with 3 second hold at the bottom:
    4 @ 135
    4 @ 155
    3 @ 175
    3 @ 185
    *
    WOD as rx’d, w/16 cal Row, 45# DB Thrusters & T2B
    1 = 2:45
    2 = 3:02
    3 = 3:22
    Total time: 14:11 – 5:00 = 9:11

  12. Front squat w 3sec hold at bottom
    6 @ 135#
    4 @ 155#
    3 @ 175#
    3 @ 185#

    Wod w 95# thruster & row
    1) 2:02
    2) 2:28
    3) 2:32

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