Friday, March 24th “17.5″

Friday, March 24th

Workout 17.5

10 rounds for time of:
9 thrusters
35 double-unders

Men use 95 lb.
Women use 65 lb.

40 minute time cap

Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.

Thursday, March 23rd “Max Payne”

Thurday, March 23rd

“Max Payne”

5 rounds not for time

-500m row, 18/15-cal air bike, or 500m ski erg

-max strict pull ups

-max strict ring dips

rest 2 min

post total pull ups+ring dips each round

Tuesday, March 21st “Bell Bottoms”

Tuesday, March 21st

Open/ Performance

“Bell Bottoms”

20 min clock

1000/800m row

then in remaining time AMRAP

10-push ups

12-sit ups

15-KB Swings (70/55)



20 min clock

1000/800m row

then in remaining time AMRAP

10-Hand release Pushups

12-sit ups

15-KB Swings (55/35)

Monday, March 20th “Quad Assault”

Monday, March 20th

“Quad Assault”

80/60- cal air bike then


-DB Thrusters


-Double unders

post total time to board and Fit Chalk


FITNESS- Choose weight with coach as well as jump rope rep scheme

Friday, March 17th “17.4=16.4″

Friday, March 17th

Complete as many reps as possible in 13 minutes
55-Deadlifts (225/155)
55-Wall balls (20/14)
55-Calorie row
55-Handstand push ups
Post total reps to boards and FitChalk

Thursday, March 16th “5k partner day”

Thursday, March 16th

teams of 2

5k row for time

*athletes must switch every 500m, while one person is rowing the other must complete 10-Burpee box jumps(24/20)

post time to board and FitChalk

Wednesday, March 15th “C2 Explosion”

Wednesday, March 15th

“C2 Explosion”


20 min AMRAP

5-strict pull ups


15-sit ups

20/18-cal row or 15/10-cal bike/ ski erg

Post rounds plus reps


20 min AMRAP

5-strict pull ups

10-DB Push press

15-Sit ups

20/18-cal row or 15/10-cal bike/ski erg