17.1 is OUT!! Friday Night Lights HERE WE COME!!

February 24, 2017

Hey guys! I just wanted to clear up a couple things from my last post regarding the CFD Open Intramurals. Our first Friday Night Lights event is TOMORROW!! We will start a group warm up at 5:30PM and the first heat of athletes will kick off 17.1 at precisely 6:00PM. Please make sure you arrive ON TIME!! I will post the heats by tomorrow afternoon, so check our Facebook page, the website, our Facebook group, or talk to your team captain to find out which heat you are in! If you cannot make our Friday Night Lights event, the open workouts will be programmed for ALL CLASSES on Fridays, as well as Sunday morning at 10am. If none of those times work for you, talk to your team captain/coach to coordinate a time where you can complete the workout with a judge. If you are not registered for the CrossFit Open, you can still do the workout on Friday evenings, however you will have to wait until all the competitors are finished.

 

**REMEMBER IT'S NOT TOO LATE TO REGISTER FOR THE OPEN! WE CAN ADD YOU TO ONE OF OUR INTRAMURAL TEAMS AND YOU CAN PARTICIPATE IN ALL THE FUN-FILLED COMPETITION! Go to games.crossfit.com to register.

 

Soooooooo....how about that 17.1!!?? I guess we are doing more box jump overs tomorrow, but with burpees as well! LET'S GET AFTER IT!!!

 

Friday Feb. 24, 2017

 

Class Times - 6am/7am/10am/12:15pm

FRIDAY NIGHT LIGHTS - 5:30-7:30pm

Open Gym - all morning open hours and 4-5:30pm

 

Workout 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’d: (Ages 16-54)

Men use 50-lb. dumbbell and 24-in. box

Women use 35-lb. dumbbell and 20-in. box

 

Teenagers 14-15:

Boys use 35-lb. dumbbell and 24-in. box

Girls use 20-lb. dumbbell and 20-in. box

 

Masters 55+:

Men use 35-lb. dumbbell and 24-in. box, step-ups OK

Women use 20-lb. dumbbell and 20-in. box, step-ups OK

 

Scaled: (Ages 16-54)

Men use 35-lb. dumbbell and 20-in. box, step-ups OK

Women use 20-lb. dumbbell and 20-in. box, step-ups OK

 

Scaled Teenagers 14-15:

Boys use 20-lb. dumbbell and 24-in. box, step-ups OK

Girls use 10-lb. dumbbell and 20-in. box, step-ups OK

 

Scaled Masters 55+:

Men use 20-lb. dumbbell and 20-in. box, step-ups OK

Women use 10-lb. dumbbell and 20-in. box, step-ups OK

 

Time cap: 20 minutes

 

 

 

 

 

CrossFit Open WOD 17.1

 

 

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