Month: March 2017

crossfit-204-17-2-bear-4Thank you to everyone who made the Open such a special event this year! We really appreciated your participation, spirt, sweat and camaraderie. We’ve never had a better time doing the Open.

 

Special thanks go to captains Maegan, Michelle, Paul and Shawn for leading the charge. Thanks also go to McPhillips Toyota, Mrs. Bowes Bubbles and Reebok for some great prizes. We’d be remiss if we didn’t mention Chris Cooper of CrossFit Catalyst, who invented the Intramural Open and encouraged us to use his idea this year.

 

Finally, we’re proud of each of you. You guys were great, and we can’t wait to see what else you’ll accomplish this year. Onward and upward!

 

Drum roll: Congrats to our Intramural Open winners, Pirate’s Booty! We’re working on a trophy we’ll use each year. Well done, guys!

 

Snatch Guitar Hero/Random Bear Points
Graeme – Valiant effort
Mahavir – Relentlessly practiced double-unders in open gym
Natalie – Amazing improvement
Kurtis – Northern exposure to no problem
Brett – Youngest baby, least sleep, best performance
Social Media Bonus Points
5 points for booking goal-setting session
Maegan
David
Tom
Keith
4 points for sharing their stories
Paul
Maegan
Jared
Ben
Glenda
Kelly H.
Jr.
Lori
Jason
3 points for reviewing CrossFit 204 on Facebook
Glenda
K-Stew
Jason
Dan
Liz
Mahavir
2 points for posting a pic of outside-the-gym fitness with #204Open tag
Carly
Maegan
Jacqueline
Liz
Paul
1 point for posting a pic from 17.3 with #204Open tag
Maegan
Kylee
Jared
Geoff
Carly
Mahavir
Cheryl
Performance Points for Top finishes in Respective Categories (+1 each)
Wanda
Sherri
CKP
Jr.
Sr.
Mike Z.
Flo
Aaron
Sonya
Byron
Glenda
Week 3 Points (including costume points)
Pirates – 58
Fist Bumps – 37
Dyckin’ Around – 19
No Fear – 19
Total Points After Week 3
Pirates – 140
Fist Bumps – 124
Dyckin’ Around – 65
No Fear – 61

crossfit-204-gt-17-5-groupA Slow Jam for Mason

Part 1

3 rounds:

As may rounds and reps as possible in 2 minutes:

Max burpee box jump-overs (24/20inch.)

Rest 1 minute

As many rounds and reps as possible in 2 minutes:

Max wallball shots (20/14lb.-10/9ft.)

Rest 1 minute

 

Rest a total of 3 minutes after your third round of wallball shots.

 

Part 2

3 rounds:

100ft. Overhead plate lunges (45/25lb.)

25 kettlebell swings (55/35lb.)

Time cap: 10 minutes

crossfit-204-gt-17-5-thruster-mbBuild to a heavy single strict press

Every minute on the minute for 20 minutes:

0-9

20 double-unders + 3 push presses

10-19

20 double-unders + X bar muscle-ups

 

Athlete’s will select the load for the push presses and the number of bar muscle-ups.