Tuesday 170321

  • Free Class Policy: Our scheduled free beginners classes (Tuesday 5:45pm, Saturday 9:30am) are a modified version of the normal WOD and new clients will be incorporated in the class with a separate coach. Bring a friend to our scheduled beginner classes and you take the WOD Class at the same time for free. Just sign into the Free Class when you get here! New athletes must pre-register online or create an account and sign in once they get here.
  • Interested in getting delicious prepared Paleo meals delivered to the gym just for you? Click here. to check out My Power Supply.
  • Please join us for our CrossFit+Yoga event on Thursday, 3/23 @ 7PM at Potomac CrossFit! The event is free, but we have a suggested donation of $25, raised money will go to a local veterans charity.. Click here to sign up!

8:30PM on Thursday night, come out for a 17.5 Announcement Viewing Party and watch the final chapter of Colin vs. Dan in the 2017 CrossFit Open. Colin and Dan are tied at two workouts a piece, so it should be a good ol’ fashioned barn-burner! Bring some beers, hang out, and enjoy the show!

Warmup

RX’d Level II Level I

Push Press 7x3x60%

For Time:
Row 500m, then
3 Rounds of
20 Toe-to-Bar
10 Box Jump (24/20), then 500m Row


Push Press 5-4-4-3-3-3-3-3-3

For Time:
Row 500m, then
3 Rounds of
20 Toe-to-Anywhere
10 Box Jump (20/16), then 500m Row


Push Press 5-4-4-3-3-3-3-3-3

For Time:
Row 350m, then
3 Rounds of
20 Hanging Knee-Raise
10 Box Jump (16/12), then 350m Row


Post loads and times to comments.

2 Responses to “Tuesday 170321”

  1. John F. March 21, 2017 at 10:37 am #

    PPx3: seven sets at 95#
    Metcon: 13:17 L2 (rx’d TTB)

  2. Dan S March 21, 2017 at 7:00 pm #

    Push Press 6×3 at 135
    Metcon in 11:12. 15 honest-to-goodness toes-to-bar, the remainder knee raises. 24″ box step-ups.

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