SATURDAY

**Regular CrossFit Class will be held at 8 AM this Saturday for the final week of the CrossFit Games Open**

WOD: 8 AM
Teams of 2:
For Time
100 Thrusters (95/65)
*While partner 1 is on the barbell, partner 2 is doing max effort double unders. Every time a partner drops the barbell, switch. Score is total time, and total double under reps.

WOD: 9 AM (all registered Open athletes only)

CrossFit Games Open 17.5
10 rounds for time of: 
9 Thrusters (95/65)
35 Double Unders

FRIDAY

WOD

Strength:
Overhead Squat
Work up to a heavy single
Then,
5 x 2 @ 90% of heavy single

MetCon:
For Time
30-20-10
Kettlebell Swings (53/35)
Ab Mat Sit Ups
*50 yd shuttle run after each movement

THURSDAY

Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM
(No other classes on Thursdays)

 *The WOD for Fridays will be posted at the box on Thursdays for those that cannot make classes on Fridays
**For those that cannot make it on the weekends, you can use open gym time to do a workout and/or work on skills and weaknesses.

WEDNESDAY

WOD

Strength:
Every 2:00 For 10:00
3 Push Press
Build to a 3 rep max

MetCon:
For Time
15-12-9-6-3
Power Snatch (135/95)
*50 Double Unders between each set of power snatch

TUESDAY

WOD

MetCon:
Complete as many rounds as possible in 30 minutes of:
10 Chest-to-Bar Pull Ups
30 Ft. Overhead Walking Lunge (45/35) 
10 Burpee Over Plate 
30 Ft. Zercher Walking Lunge (45/35)
10 Toes-to-Bar 
30 Ft. Zercher Walking Lunge
10 Burpee Over Plate 
30 Ft. Overhead Walking Lunge

 

MONDAY

WOD

MetCon:
4 x 2 Minute AMRAP
(Alt. between Row and Assault Bike each AMRAP)
250 m Row / 500 m Assault Bike
Max Rep Thrusters (95/65)
*2:00 rest between AMRAP’s

Strength:
Every 2:00 For 12:00
3-Position Clean
1 Hang Clean (ak) + 1 Hang Clean (bk) + 1 Clean (floor)
Build to a heavy set

SUNDAY

WOD

Strength:
Sumo Deadlift
10-8-6-6-6-8-10
Build to a heavy 6 through first 10-8-6-6, then back off 10% for each of the next 6-8-10

MetCon:
For Time
50-40-30-20-10 Double Unders
25-20-15-10-5 Burpee
50-40-30-20-10 Sit Ups

 

 

SATURDAY

**Regular CrossFit Class will be held at 8 AM for the next 2 Saturdays during the CrossFit Games Open**

WOD: 8 AM
Teams of 2:
Complete as many rounds as possible in 15:00 of:
15 Partner Deadlifts (275/185)
20 Wall Ball (Partner)
15 Row Calories / 15 Assault Bike Calories
20 Handstand Push-ups
*For Row/AAB one partner is on each, both working to complete 15 calories. Once both complete 15 on their respective machine partners switch and complete 15 more calories on the to other machine. HSPU are done with one partner holding a HS hold, alternating every 5 reps.

WOD: 9 AM (all registered Open athletes only)

CrossFit Games Open 17.4
As many reps as possible in 13 mins of:
55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Row Calories 
55 Handstand Push-ups

FRIDAY

WOD

MetCon:
12 Minute EMOM (alt.)
:40 Assault Bike (Calories)
1:00 Rest
:40 Kettlebell Swings (53/35)
1:00 Rest

Strength:
Power Snatch 3-3-3-3-3
Snatch High Pull 2-2-2-2
Snatch Deadlift 1-1-1

THURSDAY

Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM
(No other classes on Thursdays)

 *The WOD for Fridays will be posted at the box on Thursdays for those that cannot make classes on Fridays
**For those that cannot make it on the weekends, you can use open gym time to do a workout and/or work on skills and weaknesses.