WOD 02.28.2017 Tuesday

Partner Workout

3 Rounds for time of

  • 30/25 Cal Bike
  • 20 Hang Power Cleans, 185/120#
  • 10 Muscle Ups (sub 1:1 Bar MU, 2:1 all other pulling movements)
Weightlifting

Deadlift

  • 10 at 50% + 10#
  • 10 at 50% + 10#
  • 10 at 50% + 10#

WOD 02.27.2017 Monday

Partner Metcon

For time

  • 100 Double Unders (each)
  • 100 Wall balls,  20/14# to 9′
  • 100 Med ball sit ups (pass back and forth b/t partners)
  • 75 Double Unders (each)
  • 75 Wallball, 20/14# to 9′
  • 75 Med ball sit ups
  • 50 Double Unders (each)
  • 50 Wallball, 20/14# to 9′
  • 50 Med ball sit ups

* Partition wall ball shots, anchor your feet on sit ups.

17.1 Workout is LIVE!

Please note this year you will be signing up for a heat within a class.  Meaning, you are required to be here at 10 am if you plan on participating in a heat at 10:15 or 10:45.  It takes a community to pull these logistics off so we’ll need you to then stay and judge the person who judged you at 10:15 during the 10:45 time slot.  Consider this when selecting your time slot.

Additionally, we are on lock down from 11:00 am – 1:00 pm and 2:00 pm – 3:30 pm.  These time slots are reserved for members who need video recorded and a certified judge.

9 am is Fitness Class Only!!!

This is a completely different workout so please come to another class if you plan on doing 17.1.  If you are not participating in the Open, you can come to any class (outside of Fitness) and do the 17.1. You do not need a judge!

Please review the workout movement standards prior to doing the workout.

CrossFit Games website

Link to PDF of workout description and scorecard

To sign up for a heat simply open the google doc below and place your name in any green open space.  Once your name is listed the space will turn red signifying you have reserved your spot.  

Three Kings Heat Sign-up Sheet

It’s not too late to sign up for the CrossFit Open.  Just visit the CrossFit Games website link above to test your fitness. If you’d like to join our Three Kings Intramural Open just grab two friends and sign up using the link below by Saturday!

Three Kings Intramural Open Team Rosters 

Good luck to everyone,

Three Kings CrossFit Staff

WOD 02.24.2017 Friday

Metcon

CrossFit Games Open Workout 17.1

Metcon

CrossFit Games Open Workout 17.1 – scaled