Monthly Archives: March 2017

SATURDAY – March 4, 2017

BYOB OPEN 17.2 THROWDOWN
Bring a friend and a brew so you can throwdown and have some fun with 17.2
All are Welcome! Either come to 8:00 or 9:30 for Breif. 
(see Schedule below)

CFG 17.2
AMRAP 12
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.

Schedule
8:00 Doors Open

8:05 Brief for Competitors

-Pacing
-Tips and Tricks
-Preparation
8:15 Warm-up and Skill Progressions
8:40 Heat 1
9:00 Heat 2
9:20 Heat 3
9:30 Progressive Class
Warm-Up
Brief
10:00 Heat 1
10:20 Heat 2

Friday – March 3, 2017

Progressive
A.
For Time:
Row 1000m
Then,
2 Rounds:
50 DB Push-ups
50 Kettlebell Swings @24/16
50 Sit-ups

B.
Optional Lift:
Bench Press

Bootcamp
A.
3-4 Rounds:
Run 800m
25 Russian KB Swings
25 Burpees

Thursday – March 2, 2017

Remindesr:
-No 9:30am class today
-Nutrition from 6:15-7:15pm
-Open Wod will be done on Saturday

Progressive

A.
3 Rounds rotating every minute
(12:00)
Min 1: 50 Double Unders
Min 2: 10-15 Toes-to-Bar
Min 3: 10-15 HSPU
Min 4: Run 200m 

Then... after 3 Rounds, rest 3 Minutes
At the 15:00 mark..

4 Rounds:
Run 400m, jog 400m
(Run down to Harley gate at fast pace, then jog 400m back. Repeat 2-4 times. No rest between rounds)