170301

SWOD:
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Set 6 – Rest
Set 7 – Max Unbroken Reps @ 80%

WOD:
Tabata Barbell
Tabata deadlift, 185/135
Tabata hang power clean, 135/85
Tabata front squat, 85/65
Tabata push press, 65/45

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Rest one minute between exercises.

170228 Back to the Grind

Great job on the first workout of the 2017 CrossFit Open!  17.1 was a grinder that put us all on the pain train, but you all did amazing pushing through the suck!

Now that we are done though, don’t forget to submit your score.  All scores must be submitted BY THE ATHLETE via the CrossFit Games website no later than Tuesday at 10:00AM.  Once you submit, I have to validate all the scores by Wednesday.  So don’t freak if you don’t see your score immediately on the leader board.

Now that we are done with 17.1, it is important to jump back on the horse and keep progressing our overall fitness.  17.2 is going to be here soon and we need to make sure we are in the best shape possible to take it on.a44ed3_d13e662897b244628f7b50be07106822mv2

OLY:
5 Sets of 5 Touch-and-Go
Power Cleans
*Around 65-70% of 1RM Power Clean. Adjust according to feel.

WOD:
For time:
50 Pull-ups
30 Overhead Squats 95/65
10 OH Plate Alt. Lunges (45/25)
30 Ground-to-Overhead 95/65
50 Burpees

170227 CrossFit Open 17.1 **More Announcements

Athletes,

Saturday was a great success and oh so much fun! Congrats to the athletes that have finished their first Open workout. You all did great! Let’s get ready for 17.2!

Once again, we will not be holding any official classes today. Instead we will be providing judges for The Open starting at 0800-until complete and 1800-until complete. If you need to go even earlier, there will be a judge available at approximately 0600am, but please let me know if you plan to go in at this time so I can inform the judge. Due to space and equipment, we found that we are only able to safely run four heats at a time. Yes, it makes for a long morning/evening as we have to provide the full 20min. in each heat, but as long as everyone is ready and prepared it can and will run smoothly. 
Also, please understand that we will be making athletes who have not completed 17.1 a priority over those that are looking to redo 17.1. We need to make sure everyone has a score!

Speaking of score, do not forget to submit yours! Sign into your profile at the CrossFit Games website to submit your score. You can withdraw your score at anytime should you redo the workout and get a better score. I have and will continue to validate scores, but you have until Tuesday 1000am to submit. Please do not wait until the last minute.

Just because we do not have class does not mean it should be a rest day. Everyone should continue their training as they have been all year, no extra rest days or extra workouts. Treat the Open WOD like any other WOD. Of course, like anytime of the year, listen to your body always. If it needs rest, give it rest. No need to push super hard, but don’t become stagnant over the month of March!  This is the best time to try and find some space to work on your goals. Also, I’ll provide a short WOD for Monday’s that you can do on your own (it’ll be a surprise on the whiteboard).

Treat your body with care. Work it out, keep nutrition on point, and do your mobility work. Keep it up athletes!

CrossFit Open 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Rx:
Men use 50-lb. dumbbell and 24-in. box
Women us 35-lb. dumbbell and 20-in. box

Scaled:
Men use 35-lb. dumbbell and 24-in. box; step-ups are ok
Women us 20-lb. dumbbell and 20-in. box; step-ups are ok

Time cap: 20 minutes

Full movement standards and explanations found on the link below:

170225 CrossFit Open 17.1

Athletes,

The CrossFit Open has begun! Once again, we will not be hosting a 0900 class. Instead we will be here to judge your 17.1 workout! Come in around 0900 and sign yourself up on the board and we will run heats as a first-come-first-serve basis. The earlier you are there to put your name on the board, warm-up, the earlier we will be able to run your heat. But stay as long as you can to cheer one another on! It will be a fun-filled day!

17.1For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Rx:
Men use 50-lb. dumbbell and 24-in. box
Women us 35-lb. dumbbell and 20-in. box

Scaled:
Men use 35-lb. dumbbell and 24-in. box; step-ups are ok
Women us 20-lb. dumbbell and 20-in. box; step-ups are ok

Time cap: 20 minutes

Full movement standards and explanations found on the link below:

https://youtu.be/ufUKkrH03rE

170224 IMPORTANT INFO REGARDING THE OPEN!

Athletes,

The video below explains how The 2017 CrossFit Open works:

The first CrossFit Open WOD will be announced at 10:00am on Friday morning (Feb. 24th) and we will be watching the live announcement at Collier in the CrossFit room.   We will then have until Tuesday (Feb. 28th) at 10:00am to submit our scores.

Friday night we will be hosting “Friday Night Lights” for coaches/judges only to complete the Open Workouts.  So if you have some free time, stop on by and cheer us on! I know us coaches could use a crowd to get us through these WODs 🙂

On Saturday morning from 0900-noon (or until complete), Monday morning from 0800-1015 (or until complete) and Monday evening from 1800-1915 (or until complete) we will be judging the Open workouts for athletes.  It will be on a first-come-first-serve basis.  As you arrive, you will write your name on the board and we will conduct the workouts in the order listed on the board. We expect athletes to show up closer to 0900/1800 to put their name up on the board so we can start the workouts as soon as possible and finish at a reasonable time.  This time window is not intended for athletes to show up at 1130/1900 to warm-up and start.

We will not be hosting normal classes on Saturdays or Mondays until the Open is over.  Again, these days will be dedicated to The Open.

It is the athletes responsibility to schedule a time with a judge if they are unable to make it during the provided times.  Please contact us either at info@fighttonightcrossfit.com or on our Facebook page.  It will also be the athletes responsibility to submit their scores to the CrossFit Games website during the scheduled window period.  Should any issues arise, please notify us immediately.

It is not too late to sign-up for the open! Do so here: https://games.crossfit.com 

For any questions or concerns, please do not hesitate to ask.  Best of luck!

SWOD
Back Squat
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%

WOD:
7min AMRAP
9cal Row
3 Bear Complex (75/55)

170223

Athletes,

Stay tuned to Thursday nights website post as it will have important information regarding how we will run The 2017 CrossFit Open at Fight Tonight CrossFit!

Still haven’t signed up? What are you waiting for? Click on the link here to sign up!  This is a great way to test your fitness, see how far you have come or where you are currently at, set goals and crush them, compete against yourself and others around the world, and to participate with your FTCF friends and family as we lift each other up and push through these WODs.  The list goes on and on as to why you should sign up.  I can’t think of one reason you shouldn’t.

Do not forget to place your order for a FTCF Hoody! $40/item and will be collected upon arrival of merchandise. Very limited amount of extras will be ordered, so place your order now and don’t miss out!  All information is linked here!

SWOD
Every 2min for 20min
2 Power Snatch + 1 Hang Squat Snatch
*Build over 10 sets

WOD
8min AMRAP
2 Power Snatch
10 Toes-to-Bar
4 Power Snatch
10 T2B
6 Power Snatch
10 T2B
Etc…

RX: 115/75

Big Dawg: 135/95

170222

Athletes,

Stay tuned to Thursday nights website post as it will have important information regarding how we will run The 2017 CrossFit Open at Fight Tonight CrossFit!

Still haven’t signed up? What are you waiting for? Click on the link here to sign up!  This is a great way to test your fitness, see how far you have come or where you are currently at, set goals and crush them, compete against yourself and others around the world, and to participate with your FTCF friends and family as we lift each other up and push through these WODs.  The list goes on and on as to why you should sign up.  I can’t think of one reason you shouldn’t.

Do not forget to place your order for a FTCF Hoody! $40/item and will be collected upon arrival of merchandise. Very limited amount of extras will be ordered, so place your order now and don’t miss out!  All information is linked here!

 

SWOD
4 Rounds
1:00 On 3:00 Off
Max Front Squats in 1 set @ 60% 1RM

WOD
3 Rounds
Run 400 Meters
15 Dumbbell Thrusters (55/35 lbs)
Rest 3 minutes in between sets

*Record each time for each round