TBA – Open WOD 17.2 – CFS

Mar 3rd, 2017

Category: CrossFit

TBA – Open WOD 17.2 – CFS

Burpees to Target

The Open WOD will be run in all classes today.  We will be partnering up and judging each other.  There is no sign up necessary for night classes and you do not need to be signed up for the Open in order to do the WOD or take class.  Come on in and get you workout on!

Nutrition is at the base of the fitness pyramid. You wouldn’t piss in your gas tank, would you?

The Winter Nutrition Challenge is coming to an end – Please continue to log your food through Saturday.  Sunday you can go HAM!!!  but not to HAM because the retest WOD’s will be in Tuesday classes next week an weigh-ins will be held next week in classes all day on Tuesday as well as Wed AM, Thursday PM and Friday AM.

New Class Addition: Southie Skills Lab starting next Tuesday @ 7pm!
We’re excited to announce that CrossFit Southie will be adding a new skills class on Tuesday nights at 7pm! Each week will be a different skill, giving you the chance to work on some weaknesses, and perfect those hard-to-get movements! Examples of some of the movements will be kipping and butterfly pull-ups, double-unders, handstand walking, and toes to bar! We’ll let you know each week what skill will be worked on, so you can pick and choose which ones to come to. These classes will be an hour long, giving a good amount of time to work on the skill, and finishing with a workout at the end to put these new-found skills to use! We’ll be kicking the first class off next Tuesday March 7th @ 7pm focusing on Chest to Bar Pull Ups & Bar Muscle Ups! All ability levels welcome. Come on by and get some ill skillz!

Sports and Wellness Appointments with Dr. Fernandez THIS Saturday!
Still feeling 17.1? Well, we have the solution for you! Dr. Fernandez is taking appointments for this Saturday, March 4th. Right now he is still wide open! Dr. Fernandez is an Internationally Certified Chiropractic Sports Physician and a member of the International Federation of Chiropractic Sports Physicians. He is a graduate of the prestigous New York Chiropractic College and has been a licensed Chiropractor since 1997. And on top of all that he is a passionate CrossFitter, eats strict Paleo, and is signed up for the Open and wants to help you crush it too.

Rates and treatments are below. His adjustments include soft tissue work, which is my favorite part. Sign up HERE to try him out!

Open WOD 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells, women use 35lbs

Scaled
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-up
If you are not completing the open, use kbs or barbells.  Barbell (95/65) or scaled (65/35)
We will be performing 2 to 3 heats in classes depending on how many athletes are signed up for the Open.

DISCUSSION 10 Comments

  1. Tom Kuchenreuther 03/04/2017 at 3:02 am

    143 RX

  2. Brian Campbell 03/04/2017 at 12:36 am

    175 Rx

  3. biscoe 03/03/2017 at 11:30 pm

    121 rx – 9:27 tiebreak

  4. Ben Brauer 03/03/2017 at 5:52 pm

    17.2: 112 Rx – 11:32 Tiebreak

  5. Michael Byrnes 03/03/2017 at 5:28 pm

    93 Rx

  6. Marc Piccuirro 03/03/2017 at 5:21 pm

    127 Rx

    Lame dad thing, link below is a video of 1 second of most days from my second daughter’s first year:
    https://www.youtube.com/watch?v=Mz-mmiHRrkE

  7. Kurt 03/03/2017 at 2:37 pm

    17.2: 80 Rx
    Nice reminder of some weaknesses w/ that one…

  8. Brian Maser 03/03/2017 at 2:24 pm

    17.2: 93 Rx

  9. Kendra 03/03/2017 at 1:33 am

    Dumbbells again?!?