March 2018

Wednesday 180321

“30/30 Chipper” by DB
30sec work – 30sec rest – 30 work – 30 rest
2 sets of 30sec work each exercise
For Total Reps:
-OH Plate Lunges (alt/stationary) 45/35lbs MRX 35/15
-Double-Unders
-Muscle-Ups (ring or bar) MRX C2B
-OHS
-HSPU
-Front Squats
-Over Bar Burpees
-Knees to Elbow
-S2O
-Row or A Bike for cals
-Russian KBS
-GHD Hip Extensions
Score is total reps from all exercises
*Athletes Choice on Order of Exercises*
Loads = 95/65 RX+ 115/75 MRX 75/55
KBs = 55/35# RX+ 70/55# MRX 45/25#

Post score to responses.

Photo Credit: Chrissy Harrison

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

Tuesday 180320

“Mork and Mindy” by DB

3 RFT: 
-10 Ground to Overhead 135/95 RX+165/115 MRX 105/70
-2 rounds of 5 Pull-Ups, 10 Push-ups, 15 Air Squats

Post time to responses.

Compare to March 22, 2017.

Photo Credit: Chrissy Harrison

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

Monday 180319

6min AMRAP:
-Row 500m, Run 500 or A Bike 1.2km
Then Max Rounds of:
-12 WallBalls 20/14lbs 10/9 MRX 20/10 9′
-6 SDHP 95/65 RX+ 115/75 MRX 75/55
Rest 3min
4min AMRAP:
-Row 300m, Run 300 or A Bike 0.7km
Then Max Rounds of:
-8 Hang Power Snatch
-4 T2B
Rest 2min/Add wt
2min AMRAP:
-Row 100m Run 100 or A Bike 0.3km
-4 Deadlifts 185/125 RX+ 225/155 MRX 155/105
-4 Box Jumps 24/20″ RX+ 30/24 MRX 20/18′

Post results to responses.

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

Sunday 180318

Rest day

CrossFit OPEN Schedule for the coming week:

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

Saturday 180317

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

“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 18, 2017.

Photo Credit: Chrissy Harrison

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

Sunday: 11am-1pm- Open WOD