March 2017

For Time:
-25 American KBS
-25 T2B
-50 Doubles
-25 Power Snatch or DB One Arm (Alt)
-25 Anchored Sit-ups RX+ GHD Sit-Ups
-25 Box Jumps/Step Ups 24/20″
-25 Hang Power Snatch or DB One Arm (Alt)
-25 Anchored Sit-ups RX+ GHD Sit-Ups
-25 Box Jumps/Step-Ups 24/20″
-25 Russian KBS
-25 T2B
-50 Doubles
Loads = 75/55 RX+ 95/65 MRX 65/45
DBs = 45/25lbs RX+ 50/35 MRX 40/20
KBs = 24/16kgs RX+ 32/24 MRX 20/12kg

Post time to responses.

Come celebrate the end of the 2017 CrossFit Open with us this Friday evening during our CFJ Open Showdown! Doors will open at 4pm, bring a side dish or treat and a beverage of your choice! We look forward to seeing all of you here!

CrossFit Open WOD 17.5 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

For Time: 
-200m Run or Row or 0.5km Bike
-2 Front Squats
-2 Back Squats 135/95 RX+165/115 MRX 105/70
Rest 1min
-400m Row or Run or 1km Bike
-4 Front Squats
-4 Back Squats
Rest 2min
-600m Run or Row or 1.5km Bike
-6 Front Squats
-6 Back Squats
Rest 3min
-6 Front Squats
-6 Back Squats
-600m Row or Run or 1.5km Bike
Rest 2min
-4 Front Squats
-4 Back Squats
-400m Run or Row or 1km Bike
Rest 1min
-2 Front Squats
-2 Back Squats
-200m Row or Run or 0.5km Bike

Post time to responses.

“The Feast of Saint Patrick” by DB

For Time: 
– 800m Gaelic Get Away Run
– 17 Green Goblet Squats 55/35 RX+ 70/55MRX 45/25
– 17 Irish KB Swings = 1 Russian Swing + 1American Swing = 1 Irish Swing by DB
– 1000m Isle of Man Row
– 17 GHD Shamrock Sit-Ups MRX Ab-mat
– 17 St Patrick Power Snatches 95/65 RX+115/80 MRX 75/55
– 80 Dublin Double Unders
– 17 Pull-ups for St Patrick RX+ C2B
– 17 Romano-British Back Squat Thrusters
– 400m Shannon Sprint
– 17 Black & Tan Box Jumps 24/20″ RX+30/24″ MRX Step Ups Okay
– 17 Guiness Ground to Overhead 95/65RX+ 115/80 MRX 75/55

Post time to responses.

Compare to March 17, 2016.

Photo Credit: Chrissy Harrison

CrossFit Open WOD 17.4 Details:

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

Sunday: 11am-1pm- Open WOD

Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Post rounds and reps to responses.

Compare to February 10, 2017.

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