March 2017

March 6, 2017

32 Comments / Workout of the Day (WOD) / By

Monday 170306

For Time:
-5 Power Cleans 165/110 RX+ 205/135 MRX 145/90
-15 HSPU MRX 2/4″ Rise
-100 Doubles
-4 Power Cleans
-14 Pull-Ups RX+ C2B or 7 Bar MUs
-80 Doubles
-3 Power Cleans
-13 HSPU MRX 2/4″ Rise
-60 Doubles
-2 Power Cleans
-12 Pull-Ups RX+ C2B or 6 Bar MUs
-40 Doubles
-1 Power Clean
-11 HSPU MRX 2/4″ Rise
-20 Doubles

Post time 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

March 6, 2017 Read More »

March 4, 2017

19 Comments / Workout of the Day (WOD) / By

Saturday 170304

Mainsite WOD

Five 3min Rounds of:
-10 Front Squats 135/95 RX+ 185/125 MRX 115/75
-10 Box Jumps 24/20″ RX+ 36/30″ MRX 20/18″
-Row Max Cal RX+ Row or A Bike for max Cal
Rest 3 minutes between rounds.
Score is total calories from all 5 rounds

Post score to responses.

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CrossFit Open WOD 17.2 Details:

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

Sunday: 11am-1pm- Open WOD

March 4, 2017 Read More »

March 3, 2017

18 Comments / Workout of the Day (WOD) / By

Friday 170303

Workout 17.2

Complete as many rounds and reps as possible in

12 minutes of:

2 rounds of:

50-ft. weighted walking lunge 16 toes-to-bars
8 power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge 16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Post rounds and reps 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

March 3, 2017 Read More »

March 2, 2017

15 Comments / Workout of the Day (WOD) / By

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.

DSC_0177

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

March 2, 2017 Read More »

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