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CrossFit Week of WODs 2.27.17

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“Effort is one of those things that gives meaning to life. Effort means you care about something, that something is important to you and you are willing to work for it.” -Carol Dweck

Monday 2/27/17

For Time:  (27 Min Cap)

Toes-to-Bar S(15-12-9-6 T2B or Knees to Chest)
Overhead Squats S(75/55) RX(95/65)
*400 M Run S(250 M) after each round

WOD Tips:

-Today’s workout is going to tax the shoulders and core.  The run will provide a nice break from the toes to bar and overhead squats, so try to push yourself through the overhead squats, knowing your shoulders will recover during the runs.  For the toes to bar and overhead squats, try to stick with as few sets as possible.  The overhead squats should be light enough where you can do 20+ reps unbroken with when fresh, but may opt to break each round into 2-3 sets for pacing. 

Tuesday 2/28/17

“Wise Men”
3 X 3 Min AMRAPs:
3 Power Cleans
3 Front Squats
3 Push Jerks
*Rest 3 Minutes Between AMRAPs

S(95/65,115/80,135/95)  RX(135/95,155/105,185/135)

WOD Tips:

-Today is all about the barbell.  Each AMRAP is only 3 minutes long so the goal is to push yourself hard during each working interval and hang on to the bar as much as possible.  The power cleans can be performed as singles, but you should be able to do the last power clean, all the front squats, and all the push jerks without dropping the bar, even at the heaviest weight for the 3rd AMRAP.  Take a breath or two after the last push jerk and then go immediately back into your next set of power cleans.  It’s important to choose a weight that is challenging for this workout, but not too heavy.  If you are ever resting for more than a couple seconds in this workout, then you won’t achieve the desired intensity in the 3 minute window. 

Wednesday 3/1/17

“Fuller Circle”
For Time: (20 Min Cap)

50/40 Calorie Row S(40/30 Cals)

100 M Farmer’s Carry S(53/44) RX(70/53) RTG(88+/70+)
100 Double Unders S(50 Dubs/250 Singles)

25 Burpees
100 Double Unders
100 M Farmer’s Carry

50/40 Calorie Row

Core WOD

WOD Tips:

-After a barbell-focused day, today will focus more on conditioning, and starting to taper down the week to get ready for Friday’s Open workout.  The goal with this workout is to always be moving.  Go harder on the rower since the farmers walk will provide a little recovery before the double unders.  Try to work on your double unders today since we will likely see them in the Open in one of the next 4 weeks.  Pick a weight for the farmers walk that is challenging for 100 M and may even require you to put it down once per round.

Thursday 3/2/17

“Helens Got Wheels”
3 Rounds For Time:  (16 Min Cap)
30/20 Calorie Assault Bike
21 Kettlebell Swings S(44/26) RX(53/35)
12 Pull Ups S(Ring Rows)



WOD Tips:

-We are keeping the volume low today to allow you to have your best possible Open workout tomorrow.  If you aren’t doing the Open, you can go hard on this workout and treat it similar to the benchmark workout “Helen”, which is typically done in about 10 minutes or less.  If you are doing the Open workout tomorrow, take this at about 70-80% intensity, just to build up a nice sweat, and feel great going into tomorrow. 

Friday 3/3/17 – No 5 PM CrossFit Class Today!  Join us for Friday Night Bar Fights starting at 6 PM!

Open WOD 17.2 – Will Be Announced on Games.CrossFit.Com at 8 PM on Thursday Night and Performed in Friday’s Classes

Saturday 3/4/17  – Bring-A-Friend Saturday

“Street Fight”
22 Min AMRAP: (In teams of 3 – alternating full rounds)
12/9 Calorie Row
9 Box Jump Overs S(Step Ups) RX(24/20)
6 Thrusters S(75/55) RX(95/65) RTG(115/80)

WOD Tips:

-Today will be an interval sprint workout performed in teams of 3.  Each person will be doing a full round, while their teammates are resting.  The goal with this workout is to go HARD when it is your turn.  Each round should be done unbroken and the goal is to stay under 90 seconds per round.  The thrusters are only 6 reps, so you can challenge yourself a little with the weight, but you should be able to go straight to the bar after the box jumps and do all 6 reps unbroken every round.