March 16, 2017

Thursday 170316

“50/50 Chipper” by DB
For Total Reps:
-1min KBS
-Rest 1min
-1min HSPU or HRPU
-Rest 1min
-1min Front Squats
-Rest 1min
-1min Push Press
-Rest 1min
-1min SDHP
-Rest 1min
-1min Double Unders
-Rest 1min
-1min OH Barbell Lunge
-Rest 1min
-1min Barbell Rows
-Rest 1min
-1min S2O
-Rest 1min
-1min Back Squats

Rest exactly 5 minutes


EMOM for 5min

100m sprints (50 out 50 back) **Slowest 100 is score**

Score is total reps from all exercises

WOD can be done with barbell or DBs Loads = 95/65 RX+ 115/80 MRX 75/55 DBs = 45/25lbs RX+ 50/35 MRX 40/20 KBs = 55/35# RX+ 70/55# MRX 45/25#

Post reps and slowest 100 meter time to responses.

Max (17.3)

Photo credit: Chrissy Harrison

CrossFit Open WOD 17.4 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