Christie won the Rx’d Division, Matt N. won the scaled and Rachel V. won the most improved!! Come get your prizes Matt and Rachel! CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap March 2017 Pull Up Challenge Day #24 Set of Max Effort Pull Ups (This is a test, it is ok if it is still zero) 45 Negative Pull UpsRead more

Matt with an awesome lock out position. Crossfit Kids: 4:30 p.m Crossfit Endurance: 5:30 (Link to Crossfit Endurance WOD) Weightlifting Push Press x 1 rep (every 90 seconds, 18 minutes (12 sets)) Build over the course of the 12 sets to today’s heavy Metcon Row 1000 Meters 50 Shoulder to Overhead (115/75 lbs) Accessory Work Two sets, not for time, of: Bent-Over Barbell Row x 5-6 reps @ 2111 Rest 45 seconds V-Ups x 30 reps Rest 45 seconds March 2017 Pull Up Challenge Day # 23 Rest Day  Read more

Mobility: 10 a.m. Teamwork makes the dream work. Chris helping out on partner T-spine stretch   Metcon Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 21 Kettlebell Swings (24/16 kg) 12 Toes to Bar Note times for each set, and add them for total working time. Accessory Work 2 Rounds: Hawaiian Squats x 8-10 reps per side Hollow Body Hold/Rocks x 45-60 seconds March 2017 Pull Up Challenge Day #22 100 Push Ups 3 Sets of 15 Leg Raises  Read more

Jeff at the 6 a.m. getting after some pull ups and ground to over head. Crossfit Kids: 4:30 p.m. Crossfit Endurance: 5:30 p.m. (Link to the Endurance Workout) Weightlifting Power Clean + Split Jerk (Every 2 minutes, 20 minutes (10 sets)) Build over the course of the 10 sets to today’s heavy. Metcon Every 5 minutes, for 15 minutes (3 sets): 15 Pull-Ups 30 Push-Ups 45 Air Squats March 2017 Pull Up Challenge Day #21 Set of Max Effort Pull Ups (This is a test, if its still zero that is ok) 40 Jumping Pull Ups 2 Max Effort Flex Arm HangsRead more

Tyler with some Table Top stretching loosing up those shoulders. Metcon Every 2 minutes, for  18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Minutes 5-6, 11-12 & 17-18: 45-60 seconds of L-Sit or L-Sit Progression with Boxes Metcon  Every 3 minutes, for 15 minutes (5 sets): Row 250 Meters 10 Burpee Box Jump-Overs (24″/20″) March 2017 Pull up Challenge: Day # 20 Set of Max Effort Push Ups 3 Sets of 40% of that Max  Read more