Ben

End of the Open BBQ:
Less than two weeks out! March 24 immediately post 18.5. We will provide enough burgers and dogs to feed everyone, but feel free to bring whatever sides and beverages you want. This is open to your friends and family if you’d like to bring them as well.

Forte FORCE for FAMILIES
We are hosting the CrossFit Forte FORCE for FAMILIES Partner Competition Saturday, April 14th. Youth Villages provides help for children and young people across the United States who face a wide range of emotional, mental and behavioral problems. Read more and sign up HERE

Workout of the Day

A.
Thruster
Every minute, for 12 minutes: 4 reps
Starting at a moderate load, increase every 3 minutes

B.
“The Horn”
Last done: 1/9/17
AMRAP in 10 minutes of:
2-4-6-8-10-12-14-16-18-20 Wall-Balls (20 / 14)
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs (24 / 20)

Rx+ 30 / 20

JoAnna

End of the Open BBQ:
Less than two weeks out! March 24 immediately post 18.5. We will provide enough burgers and dogs to feed everyone, but feel free to bring whatever sides and beverages you want. This is open to your friends and family if you’d like to bring them as well.

Forte FORCE for FAMILIES
We are hosting the CrossFit Forte FORCE for FAMILIES Partner Competition Saturday, April 14th. Youth Villages provides help for children and young people across the United States who face a wide range of emotional, mental and behavioral problems. Read more and sign up HERE

Workout of the Day

A.
Shoulder Press 4-4-4-4-4-4
Starting light, increase the load each set establishing a heavy set of 4

B.
Last done: November 10, 2016
“Pull, pull”
Six rounds of:
30 Seconds of Rowing for Calories
30 Seconds Rest
30 Seconds of Pull-ups
30 Seconds Rest

Rx+ Chest to bar

Score will be total reps and calories combined.

Jake

A.
Front Squat
5 x 4 at 75%

B.
AMRAP in 10 minutes of:
12 Right Arm Russian Swings
8 Right Racked Front Squats
24 Feet of Right Arm Racked Lunges
12 Left Arm Russian Swings
8 Left Racked Front Squats
24 Feet of Left Arm Racked Lunges

Brooke

Reminders:
Submit your Open 18.3 score ASAP!

End of the Open BBQ:
Less than two weeks out! March 24 immediately post 18.5. We will provide enough burgers and dogs to feed everyone, but feel free to bring whatever sides and beverages you want. This is open to your friends and family if you’d like to bring them as well.

Forte FORCE for FAMILIES
We are hosting the CrossFit Forte FORCE for FAMILIES Partner Competition Saturday, April 14th. Youth Villages provides help for children and young people across the United States who face a wide range of emotional, mental and behavioral problems. Read more and sign up HERE

Workout of the Day

Every minute, for 24 minutes:
Minute 1: Complete 30 Seconds of Deadlifts (pick load)
Minute 2: Complete 30 Seconds of Box Jumps (24 / 20)
Minute 3: Complete 30 Seconds of Handstand Push-ups

Masters: 20/16, push-ups or HSPU

Excited to see all those first muscle-ups!
Suggested warm will be on the board in the gym.
And as always, if you can come judge, that will be a huge help. We cannot do it with out you!

Workout of the Day

A.
CrossFit Games Open 18.3
Two rounds for time of:
100 Double-unders
20 Overhead Squats (115 / 80)
100 Double-unders
12 Ring Muscle-ups
100 Double-unders
20 Alternating DB Snatches (50 / 35)
100 Double-unders
12 Bar Muscle-ups

14 min cap

***Tiebreak: During the workout, be sure to note your time at the end of every set of 100 double-unders***

Variations

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches

Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 10-lb. DB snatches

Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches

Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 10-lb. DB snatches

Workout of the Day

A.
CrossFit Games Open 18.3
Two rounds for time of:
100 Double-unders
20 Overhead Squats (115 / 80)
100 Double-unders
12 Ring Muscle-ups
100 Double-unders
20 Alternating DB Snatches (50 / 35)
100 Double-unders
12 Bar Muscle-ups

14 min cap

***Tiebreak: During the workout, be sure to note your time at the end of every set of 100 double-unders***

Variations

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches

Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 10-lb. DB snatches

Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches

Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 10-lb. DB snatches

Workout of the Day

A.
Shoulder Press 5-5-5-5-5-5
Increasing the load each set, build to a heavy set of 5

B.
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Hang Squat Clean Thrusters
Chest to Bar Pull-ups

Tim H.

Workout of the Day

A.
Snatch 3-3-3-3-3
Spend 15 minutes building to a heavy set of 3

B.
AMRAP in 9 minutes of:
3-6-9-12-15-18-21 etc. of:
Power Snatches (95 / 65)
Handstand Push-ups

Melissa

Workout of the Day

A.
Front Squat
5 x 5 at 70%

B.
For time:
300m Run
50 Toes to Bar
300m Run
50 Alternating Front Rack Lunges (115 / 75)
300m Run

Rx+: 60 TTB, 60 OH Lunges

Masters: 75/55

Lee

Reminder: submit your 18.2 and 18.2a scores by 7 PM tonight (Monday). Two weeks down!

Workout of the Day

A.
Every minute, for 24 minutes:
Minute 1: Complete 30 seconds of Double-unders
Minute 2: Complete 30 seconds of Wall-Balls (20 / 14)
Minute 3: Complete 30 seconds on Airbike for Calories