Open 17.2 drops in 1 hour! Important Rules/Regs RECAP- -Submissions for Open 17.2 are open from 8:00pm tonight untl 8:00pm Monday night -Tomorrow’s WOD will be the Open workout – equipment priority goes to those participating in the Open -If you can’t make it tomorrow, please do not forget that we have open gym Saturdays from 11:00am to 12:00pm and Monday 10:00am to 12:00pm. If you can’t make either of those, send us a message and we’ll see if we can work something out with you. #crossfitopen #17point2
Tuesday, 02/07/2017 4 Rounds for time: -10 shoulder-to-overhead (no prescribed weight, but please pick something you can move unbroken) -15 C2B -20 HANGING dumbbell box step ups (24/20) [no prescribed weight, but pick something you can move with at a consistent pace] Core: 3×15 WEIGHTED abmat situps
Thursday, 01/26/2017 For time :: 10 down to 1 rep/rounds for time -HSPU -KB Swings (70/53) -Alternating lunges w/ kettlebell in front rack *Same weight* CORE – 50 partner medball tosses
Friday, 01/20/2017 Part 1: Pause back squats 4×3 1 round of squats every 3 minutes Part II: PLEASE READ CAREFULLY Athlete’s choice: Option 1: 5-4-3-2-1 of ring muscle ups + C&J (225/155) Option 2: 10-8-6-4-2 of bar muscle ups + C&J (185/125) Option 3: 21-15-9 of pull ups + C&J (135/95) —20 minute time cap— **Any of these options is considered “RX’d” – however, you cannot mix loads and movements. For example, if you can clean & jerk 125 but do not have bar muscle ups, you can’t do pull ups instead. Any questions, please ask a coach**
Saturday, 01/07/2017 *BRING-A-FRIEND DAY!!! Please come a little early to sign a waiver and meet the coaches* WOD: 5 rounds for time- -40 double unders -12 deadlifts (155/105) -9 hang power cleans (same) -6 push jerks (same) SCALED: (for your friends) 5 rounds for time -30 double unders (or 15 attempts) -9 deadlifts (75/45 or lighter) -7 hang power cleans (same) -5 push jerks (same) We look forward to seeing some new faces!!!
Saturday, 12/17/2016 *Holiday party tonight at Hyatt Reston Town Center! Be there or be square!* WOD: 20 min AMRAP- -10 pull ups -15 hang power snatches (75/55) -20 Wall Ball shots (20/14)
Friday, 12/09/2016 Open Workout 16.5 21-18-15-12-9-6-3 rep/rounds for time: -Thrusters (95/65) -Bar-facing burpees Compare: 03/25/2016* Core: 2×20 partner leg throwdowns *If you were here during the open, we posted this on SugarWOD. Be sure to record this on the app to see how you’ve improved!
Tuesday, 11/01/2016 Part I: 15 minutes for a heavy single overhead squat – partner up! Part II: 10 minute AMRAP- -25 Pull Ups, 25 Burpees to pull up bar -20 C2B, 20 BTPUB -15 BMU, 15 BTPUB -10 ring MU’s, 10 BTPUB or rings
Friday, 09/30/2016 Part I: 10 min alternating EMOM- -On the EVENS: 30 seconds of handstand holds OR 30ft-50ft handstand walk -On the ODDS: 20-40 double unders, OR 5 triple unders Part II: 5 rounds for time- -200m run -15 wall ball shots (20/14) -15 KB Swings (53/35) *20 minute time cap*
Monday, 07/25/2016 Part I: 12 minute alt. EMOM- -ODDS: 30 ft. handstand walk or 30 sec. static hold against the wall -EVENS: 20 seconds cumulative L-hold from a pull up bar Part II: -5 Ground-to-Overhead (135/95) -7 lateral burpees -9 wall ball shots (20/14)
Friday, 07/08/2016 Part I: 20 minutes for a heavy single back squat Part II: for time- 21-15-9 -Overhead Squat (95/65) -T2B *15 minute time cap* Roll out your lower back!