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“Mookie Blaylock” – Monday 3/6

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2 Rounds

60 Calorie Row or 800m run*

50 Box Jumps

40 Kettlebell Swings (2,1.5)

30 Pull-ups

20 Pistols

10 Handstand Push-ups

Rest 3 Minutes

Level 2- (1.5,1) 50-40-30-20-10-5 Wall climbs

Level 1- (1,0.75) (30,25,20,15,10,5) 40-30-20-15-10- 10 Push-ups

*Extra Credit 3 Rounds of: 12 bandy side steps Lt, 12 bandy side steps Rt

12 Single Leg DL (KB) each side

12 Goblet Squats

CrossFit Open WOD 17.2

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Rx

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men Rx use 50-lb. dumbbells

Women Rx use 35-lb. dumbbells

 

Scaled

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Men scaled use 35-lb. dumbbells

Women scaled use 20-lb dumbells

“Vascular” & OLY – Thursday 3/1

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Strength

Clean and Jerk

On the Even Minutes only

0:00 3 Reps @ 80%

2:00 3 Reps @ 80%

4:00 3 Reps @80%

6:00 2 Reps @85%

8:00 2 Reps @85%

10:00 2 Reps @90%

12:00 1 Rep @ 95%

14:00 1 Rep @100%

16:00 1 Rep @102%

WOD

10 Minute Ascending AMRAP

1 Power Clean (155,105)

2 Wallballs

2 Power Cleans

4 Wallballs

3 Power Cleans

6 Wallballs

….

Level 3- 135,95)

Level 2- (115,75)

Level 1- (95.45)

ADV- (185,125); Wallballs start at 10 and go up by 1.  Add in a muscle up after every round.

 

Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
Open up shoulders
2 rnds
10 squat
10 jump squat
10 sotts press
10 split jerk hold at bottom 1 second
Hold weighted barbell on quads in squat accumulate 1 min
Clean
emom 10 min
2 clean pulls+ clean+ jerk @50%

1 squat clean +1 f squat +1 pause + f squat
70%
75%
80% x2
85% x1
Strength
Supersets x5
3 clean deadlifts (100%) hookgrip
6 weighted good mornings (heavy but good form)

“Sharing is Caring” Tuesday 2-28

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Booty

2 Rounds

30s Bandy Side Steps Left

30s Bandy Side Steps Right

30s Glut Bridges- weighted

30s Pistols or SL squat to a Box Right

30s Pistols or SL squat to a Box Right

Partner WOD

100/80 Calorie Row/Bike

100 Power Cleans (95,65)

200 Double Unders

100 Thrusters (95,65)

Level 2- (75,50), 100 double unders

Level 1- (65,35), 300 singles, 60 Reps of each

ADV – (115/80), 400 dubs

Open Scoring, St. Patty’s/CFK Birthday, Rowing, Gym Etiquette and SWEATPANTS!

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What a great start to the Open this week…phenomenal job everyone! Saw a lot of heart and pain cave moments over the past few days, and a lot of people stepping wayyyyy outside their comfort zones.

Remember that each of you are responsible for submitting your own scores! They must be entered by 8:00PM EST on Monday…we will then validate the scores for you. Remember that throughout the Open, you are more than welcome to complete a given week’s workout at any time. We’ll do our best to accommodate space, judging, etc.

There are a few ways to submit your scores, so take a look here:

https://games.crossfit.com/help/article/225

Good luck finishing 17.1, and on to 17.2….

A few other things:

1) Friday Night Lights: Join us on Friday, March 17th (ST PATRICK’S DAY), as we’ll be celebrating CFK’s second birthday! As well as the High Holy day. AND, we’ll be doing Open workout 17.4. The format on this day will be competition-style…so there will be no official class times in the evening. Instead, we will just start running heat times at 5:00PM. Bring some Guinness, a little pre/post WOD food and some Dr. McGilicuddy’s, and throw-down with some of your favorite peeps!

2) Rowing clinic: Our next rowing clinic will be Sunday, March 5th. These have been phenomenal, and extremely helpful with a movement that we can all be more efficient at. We are taking names for a 4th clinic, so email me if you are interested.

This Sunday’s roster:

Ally B
Lynn
Lauren
Mocha Train
Jamma
D-Train
Christine
Jodi
Killham

If you are on this list in error, or should be on this list but are not, let me know…

3) Kids Etiquette: We love having kids visit us at CFK! And are happy to have them wait for mom and dad while they’re working out from time to time. We do request that you ensure that any/all remains from the little ones are cleaned up/taken with you. We have had a high number of instances lately where the lobby floor has been coated with a nice layer of orange cheetos, animal crackers and fruit loops. Not fair to other members, or to the staff that works very hard to keep the facility squeaky clean. PLEASE clean up after your cherubs.

4) Sweatpants: Will be in this week! Except for Jen Jackson’s…they are on backorder. Sorry Jenny…please don’t hit us with a hammer…

Have a great week,
-Mike