Announcements

All workouts have been released for the 2017 Energy Games minus a couple game-day surprises. Registration closes at 8PM on Wednesday so you can still register if you’re interested! Please share with your friends from other boxes in case you know anyone who was thinking about signing up.

Also if you’re available to help with judging or setup/breakdown, please come to the volunteer meeting at Vintage on Wednesday at 7:30PM.

Thank you!

CrossFit

Cycle 2 – Week 1 – Day 3

Warmup

4 Rounds
Row 10 Calories
:20 HS Hold
5 OHS w/ empty bar

Strength

Push Press
4×4 @ 80%

Push Press percentage work, stay right at 80% for all 16 reps. Focus on proper positioning: heels stay on the floor during the dip and then rise during the drive. Arms stay relaxed until the bar leaves the shoulder after the drive is complete.

WOD

AMRAP 4 Minutes x 3
Rest 2:00

7 Overhead Squats 95/65lbs
21 Double Unders

Overhead squats should be unbroken every round.

Beginner: 55/35; 30 Single Unders or 15 singles on one leg followed by 15 singles on the other leg
Intermediate: 75/50;
Advanced: Rx

Competitor Extra

AMRAP 20 Minutes
Row 250/200m
12 Power Snatch 75/55lbs
1 Legless Rope Climb

Please make sure you’re courteous to the following class if you perform this extra piece! If you don’t have access to the climbing ropes, sled rope pulls are a good alternative and can be performed in the backyard!

QuickFit

Run 600m
30 Wall Balls
30 Russian Twists
60 Steps Lunge
30 Russian Twists
30 Wall Balls
Run 600m

Core
4×15 Hip Extensions