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CrossFit 2/9/2018


CrossFit 2/9/2018

Announcement:  Both gyms will be closed Saturday Feb 10th.  We are hosting (and have tons of coaches and members competing in New WODs on the Block.  Come cheer them on.  It will be at our downtown location.

Warm Up

Mobility – Shoulder & Ankles

2 min jump rope practice

Then 2 rounds of:
10 air squats
20 sec crab bridges
2 inch worms
5 push-ups.

Then 5,4,3,2,1 with an empty barbell:
straight leg deadlift
hang power clean
shoulder press


CrossFit Games Open WOD 17.5

10 Rounds
9 Thrusters
35 Double Unders

Health: 55/45 – 35 singles
Athletic: As Written
Performance: As Written


A) Glute Ham Raises 5×5

B) Overhead Squat 3×5@4321 (each set should be about 50 seconds long.  pick your load properly and respect the tempo.  #TimeUnderTension)