Feb 19 – 25, 2018

Our viewing party sponsor for the week is Stark RFID (Lance Burnett). Make sure you attend our first viewing party for your chance to win a Table 301 Gift Card!

 

 

This week’s Friday Night Face-Off is brought to you by Family Dental Health (Ashton Butler). The winner will receive two $25 gift cards to Total Wine plus custom whitening trays (or $100 off dental treatment). Runners-up will also receive prizes, and there will be a raffle for another Free Whitening tray or $100 off dental treatment.

 

 

 

Earn a point for your team by completing the 2018 Crossfit Online Judges Course today.

 

Click Here to take the course and get up to date on all movement standards for the year!

Monday

Build to a heavy Squat Clean Thruster in 15min

then,

1 attempt – Active Hang for max time from pull up bar

then,

For time:

18-15-12-9-6-3

WBs 20/14lbs

American KBS 53/35lbs

Ab mat sit ups

10min Cap

Tuesday

Weighted Pull ups

3-3-2-2-1-1-1

-OR-

3 Attempts for max time:

Hold in the top of a ring row w/feet elevated on 20″ box

then,

For time:

60 Back squats

50 Dead lifts

40 Back rack lunges (in place)

30 Front Squats

20 Good mornings

10 OH Lunges (in place)

Men: 75lbs

Women: 50lbs

Wednesday

Crossfit Open WOD 14.3 Rx

8min AMRAP

10 Dead lifts 135/95lbs

15 Box jumps 24/20″

15 Dead lifts 185/135lbs

15 Box jumps

20 Dead lifts 225/155lbs

15 Box jumps

25 Dead lifts 275/185lbs

15 Box jumps

30 Dead lifts 315/205lbs

15 Box jumps

35 Dead lifts 365/225lbs

15 Box jumps

-OR-

Crossfit Open WOD 14.3 Scaled

8min AMRAP

10 Dead lifts 95/65lbs

15 Box jumps 24/20″

15 Dead lifts 135/95lbs

15 Box jumps

20 Dead lifts 155/105lbs

15 Box jumps

25 Dead lifts 185/130lbs

15 Box jumps

30 Dead lifts 205/145lbs

15 Box jumps

35 Dead lifts 225/155lbs

15 Box jumps

Thursday

25min AMRAP

400m Run

20 Russian KBS 44/26lbs

15 Burpees

10 Ab mat sit ups

 

Friday

Crossfit Open WOD 18.1

Saturday

8min AMRAP

10 Pull ups

15 Air Squats

20 Singles Unders

-Rest 2min-

8min AMRAP

10 CTBs

15 Weighted med ball squats 20/14lbs

20 DUs

-Rest 2min-

8min AMRAP

10 Ring MUs

15 WBs

20 Triple Unders

Sunday

For time:

Buy-in,

250m Row Sprint

rest 30sec on rower

250m Row Sprint

then,

800m Run

35 American KBS 53/35lbs

25 Burpees

500m Row

25 Burpees

35 American KBS 53/35lbs

800m Run

*There will be 2 separate scores for this wod; the 500m row in the beginning, and the chipper.