Sarah

Workout of the Day

A.
Every minute, for 28 minutes:
Min 1: 3-5 D-Ball Over Shoulder (150/100)
Min 2: 60-90 ft Box Pushes
Min 3: 1-2 Rope Climbs
Min 4: 60 ft Farmers Carry w 5 Deadlifts at 30 ft

Dr. Lustig: Processed food is a disease

Workout of the Day

A.
Every minute, for 12 minutes: 1 clean + 1 hang clean

Starting moderately heavy, increase the load every 3 minutes

B.
Last done: 6/30/16
For time:
21-18-15-12-9 Box Jumps (24 / 20)
3-6-9-12-15 Hang Squat Cleans (135 / 95)

Rx+ 165 / 110 – unbroken

Alicia

The 2017 CrossFit Games Open has come to an end. It has been quite the honor to manage our affiliates Open for 5 years in a row now. However, this year was, without a doubt, the most fun I have experienced, and I can confidently say our gym as a whole experienced, too. The support, encouragement, and camaraderie that enveloped our competitors was exactly what we were hoping for. The atmosphere every Saturday morning for the past five weeks was awesome, and it helped tremendously in your performances – and we saw some incredible performances. The number of participants we had was pretty spectacular as well – 100 in total, more than any gym in Nashville! Also, thanks for all the help in setting up, tearing down equipment, and judging, which is not an easy task when you have close to 100 competitors doing the workout every Saturday morning.

Workout of the Day

A.
Shoulder Press 2-2-2-2-2

Every 2 minutes, for 10 minutes (5 sets): 2 reps

Starting moderately heavy, increase the load each set

B.
Shoulder Press Biathlon
Last done: 7/6/16
25 Presses (95 / 65)
25 Presses ( 75 / 55)
25 Presses (55 / 45)

Every time you break, run 200m

The bar is either on your shoulders in the jerk rack, overhead, or on the ground while you’re running… no resting with the bar in the hang position or anywhere else.

Rx+ 115 – 105 – 95 / 75 – 65 – 55

Joe

Workout of the Day

A.
Back Squat
Every 2 minutes, for 10 minutes (5 sets): 3 reps at 75-80%

B.
“Money Maker”
Last done: 10/3/16
AMRAP in 10 minutes of:
20 Kettlebell Swings (53 / 35)
20 Walking Lunges w/ Plate Overhead (45 / 35)

Rx+ 70/53, 20lb vest

Harley

Workout of the Day

1. Please understand that the only designated days we can guarantee to provide judging is Saturday and Sunday. If you need to do the workouts on Thursday evening, Friday, or Monday, it is your responsibility to find yourself a judge. If you complete or repeat the workout on Friday or Monday, please be respectful of other people’s space and try not to disrupt class. 
2. Please remember to submit your scores by no later than 6:45 PM on Monday!
3. CONGRATS ON FINISHING THE OPEN! By far the most fun I have had in all 6 years I’ve done it. 

A.
Let’s shake the Open off with a nice 30 minute workout. 

Every minute, for 10 minutes:
7-18 Calories on Rower

then:

Every minute, for 10 minutes:
10-20 Wall-Balls

then:

Every minute, for 10 minutes:
7-12 Burpees to target 6 inches above reach

Please watch the standards video above and read over the rules and standards HERE 

Post Open BBQ today!

Workout of the Day

A.
The CrossFit Games Open Workout 17.5
Ten rounds for time of:
9 Thrusters (95 / 65)
35 Double-unders

SCALED

Ten rounds for time of:
9 Thrusters (65 / 45)
35 Single-unders

40 minute cap

Please watch the standards video above and read over the rules and standards HERE 

OPEN ATHLETES:
If you are doing the Open, please use today as an active recovery day. 10-30 minutes of light and easy rowing, biking, jogging, or walking. Then a nice healthy dose of mobility work/ROMWOD. Get as much sleep as you can and try to eat clean, healthy foods that you agree with you. Get your mind right and get ready to crush it! 

Heat times on Saturday will start at 9 AM. Please check Wodify later in the day and sign up for your desired heat.

Workout of the Day

A.
Ten rounds for time of:
9 Thrusters (95 / 65)
35 Double-unders

SCALED

Ten rounds for time of:
9 Thrusters (65 / 45)
35 Single-unders

40 minute cap

Alejandro

PARTY AT THE GYM ON SATURDAY POST 17.5!

The Post Open BBQ is this Saturday, March 25 here at the gym immediately post 17.5. We’d love to have everyone come and celebrate your successes in this year’s Open. If you’re familiar with our parties, they are fun! Katelyn and I will provide burgers and hot dogs and some adult beverages, but if there is anything you’d like to bring on the side, feel free. Someone better bring some cookies! 

Workout of the Day

A.
Shoulder Press 3-3-3-3-3

Increasing the load each set, establish a heavy set of 3

B.
Last done: 7/15/16
Five rounds for time of:
5 Power Snatches (135 / 95)
10 Burpees Over the Bar

Chris J.

Workout of the Day

A.
Every minute, for 12 minutes:
Min 1: 10-15 V-ups
Min 2: 6-12 Strict Handstand Push-ups
Min 3: 8-12 Walking Lunges w DBs Overhead (50/35)

B.
Every 5 minutes, for 15 minutes (3 sets):
500m/400m Row
400m Run

Aubrey

POWER IS BACK!

Workout of the Day

A.
Front Squat
Every 2 minutes, for 10 minutes (5 sets): 4 reps at 70-75%

B.
Last done: 7/12/16
“12 Minutes of Heaven”
AMRAP in 12 minutes of:
12 Kettlebell Snatches (53 / 35 – 6R, 6L)
12 Toes to Bar
12 Box Jump Overs (24 / 20)

Rx+ 70 / 44