WOD: 3/25/17
"Morrison" with a friend
80-70-50-40 and 20 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 53/35-lbs.
*Share reps as needed!
WATCH THE OPEN ANNOUNCEMENT AT HTTPS://GAMES.CROSSFIT.COM/
WOD: 3/24/17
Workout 17.5
There will be an alternate WOD for those who are not signed up, if you are not needed to Judge.
If you come to class this morning you may be asked to Judge and do the Open WOD even if you are not signed up!
TODAY IS THE DAY AND FRIDAY NIGHT IS THE NIGHT!
Who is excited for the Final Friday Night Lights!!!!!!!!!!
From 3:30pm to 7pm we will be running heats of 17.5
Come anytime this Friday after 3:30pm and be an Athlete, a Judge, and a Spectator.
LET THE TRAIN KEEP ROLLING! This is the Last Friday Night Lights!
Don't forget to bring some cash and get your raffle tickets for the Grand Prize!
The moment you have all been waiting for: The Grand Prize will be drawn this Friday at the end of Friday Night Lights. (You do not have to be present to win!)
WOD: 3/23/17
Complete as many rounds as possible in 21 minutes of:
18 Box Jumps 24/20”
15 Pull-ups
12 Push-ups
9 Deadlifts 225/155-lbs.
A message from Chris Swartz of Iron Beaver Weightlifting:
Happy Spring CrossFit Train 97333!!
With March coming to a close I have a few reminders from Iron Beaver Weightlifting.
On April 3rd-April 28th Iron Beaver Weightlifting will be offering a 4 week intro to weightlifting class. The class will meet Min/Wed/Fri at 8am or 4:30pm. Participants can attend either time or mix and match depending on availability/ schedule. The class will include learning the Olympic movements and their progressions. It will also include working on drills to improve your current technical abilities. If you are interested please talk to coach Chris or e-mail him at ironbeaverweightlifting@gmail.com ASAP because the class is limited to 6.
In addition this week is the last week for those of you wanting an Iron Beaver Spring Open t-shirt to order one. They are $15 and are only available until the end of this week.
These are the same shirts that the competitors will be receiving. You can either talk to me (coach Chris) or purchase them by following the link; http://www.ironbeaverweightlifting.com/apparel/iron-beaver-spring-open-competitors-shirt
Also we are looking for volunteers to help with loading at the IBSO on April 15th. Every volunteer that helps us out for 2 sessions will receive a free IBSO t-shirt. I'm placing the order this week though so I need to know what times you can help and your unisex shirt size before March 25th.
Why I (really) do The Open…
By Jon Strowbridge
My original response to this question was “WTF is The Open?” That was my bullshit response, but not the real reason that I participate in The Open.
It’s time to give my honest, vulnerable, real reason… I do The Open because of YOU!
Beneath the yelling, whistling, and cheering there is something truly special at work. We are a family. We make each other work harder, push further, and always find a sense of accomplishment no matter how we perform. When we fail, there is always someone from our CrossFit family there to encourage us and lift our spirits. When we crush it, the encouragement and celebrations are right there waiting from a coach or fellow survivor.
The Open isn’t just about how you perform during the workouts, it’s about everyone else who are working their ass off with you. When you let go and let yourself become immersed in the experience, you start to feel like you’re part of everyone’s journey. When you make that lift or hit that muscle-up, they were there cheering you on. They’re the ones that helped you push yourself that little bit farther. Whether you realize it or not, they had a hand in helping you to stretch beyond your capacity.
As a former “athlete”, I can tell you that The Open feels so incredibly different from being on a team outside of the box. It’s an opportunity to push yourself beyond your limits and take yourself to that “dark place.” Your lungs fill with the taste of iron and the sweat beads off of your face as you push through what feel like some of the hardest things you’ve ever done. It has a way of crushing your soul only to have it be rebuilt again with a renewed outlook on life. Those minutes after an Open workout are moments when I have felt more alive than ever.
So thank you, to you, my CrossFit family. You’re the people that surround me after a workout. You’re the people that build me up when I don’t think I have anything else left to give. You’re the reason that I drive to a box that’s 30 minutes from my house. You’re the reason that I keep coming back.
WOD: 3/22/17
5 rounds for time of:
1 Rope climb
10 Thrusters 95/65-lbs. or 50/35-lb. DBs
1 Rope climb
10 Power cleans 95/65-lbs. or 50/35-lb. DB
*You choose. Barbell or Dumbbells!
WOD: 3/21/17
Back Squat 8 x 3 at 75-80%
12 minute AMRAP of:
35 Double-unders
7 Burpees
5 Knees to Elbows
Week #5 is here!
The Last week of the Open and I'm sure the final workout, 17.5, will be a doozy!
So we saved the best theme for last: AMERICA!!!
Wear Red, White, and Blue; wrap yourself up in a flag; or even bring your pet Bald Eagle!
Let's make the last Friday Night Lights a memorable one!
WOD: 3/20/17
For time:
Row 1200 meters
80 Medball Cleans, 20/14-lbs.
40 Shoulder-to-Overhead 135/95-lbs.
20 Chest-to-Bar Pull-ups
THE GRAND PRIZE!!!!!!
Featuring everything you could possibly want from Rogue:
Rogue Belt
Rogue Gymnastics Grips
OSO Bar Collars
Rogue SR-3 Jump Rope
and much much more.............
The Grand Prize winner will be drawn during this Friday Night Lights, March 24th.
You do not have to be present to win!
Tickets are $5 each or 5 tickets for $20.
WOD: 3/19/17
"Moon"
Seven rounds for time of:
40/30 pound dumbbell Hang split snatch, 10 reps Right arm
Rope Climb, 1 ascent
40/30 pound dumbbell Hang split snatch, 10 reps Left arm
Rope Climb, 1 ascent
WOD: 3/18/17
"Whitten"
Five rounds for time of:
22 Kettlebell swings, 70/53-lbs.
22 Box jump, 24/20 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14 pound ball
*With a partner, run together. Share reps.
WORKOUT 17.4 WILL BE ANNOUNCED LIVE FROM Cygnus CrossFit in Mexico City, Mexico. 2016’s sixth-fittest woman on Earth and USA Invitational team member, Brooke Wells, will go head-to-head against Brenda Castro, last year’s fittest woman in Mexico.
WATCH THE OPEN ANNOUNCEMENT AT HTTPS://GAMES.CROSSFIT.COM/
WOD: 3/17/17
Workout 17.4
There will be an alternate WOD for those who are not signed up, if you are not needed to Judge.
If you come to class this morning you may be asked to Judge and do the Open WOD even if you are not signed up!
TODAY IS THE DAY AND FRIDAY NIGHT IS THE NIGHT, ROUND FOUR!
Who is excited for the another wild Friday Night Lights!!!!!!!!!!
From 3:30pm to 7pm we will be running heats of 17.4
Let's keep the PR's coming and have some more fun!
Come anytime this Friday after 3:30pm and be an Athlete, a Judge, and a Spectator.
LET THE TRAIN KEEP ROLLING!
Don't forget to bring some cash and get your raffle tickets for the Weekly and Grand Prizes.
Our Third Weekly Prize "Paleo Fanatic" will be drawn this Friday at the end of Friday Night Lights. (You do not have to be present to win!)
WOD: 3/16/17
Complete as many rounds as possible in 15 minutes of:
10 Dumbbell Front Squats, 50/35-lbs.
15 Pull-ups
10 Dumbbell Deadlifts, 50/35-lbs.
15 Push-ups
10 Dumbbell Power Cleans, 50/35-lbs.
And sorry for more dumbbells ;)
Take it easy today if you are planning on doing 17.4 Friday!!!
Yeah Kevin!