crossfit-204-gt-17-5-thruster-sw

crossfit-204-gt-17-5-thruster-swIn 20 minutes, build to a heavy triple push press

5 sets of:

2 strict presses

3 push presses

5 push jerks

Rest 90 seconds

All sets should be unbroken.

4 sets of:

10 Pendlay rows

100-ft. double waiter walk

20 double kettlebell swings

Rest 60 seconds

crossfit-204-march-17-2017-hspu-sc

crossfit-204-march-17-2017-hspu-scBack squat 6-6-6-6-6-6

Athletes should maintain the same load across all 6 sets. Increase the load from last week.

5 supersets:

5 strict handstand push-ups

Max banded triceps extensions.

Rest 2 minutes

The 5 handstand push-up reps should be as challenging as possible. Scale accordingly, up or down.

 

crossfit-204-17-2-bear-4-204open
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