Friday, March 24, 2017

Well, guys. This is it. The final Friday Night Lights of the five-week CrossFit Games Open is upon us. Tonight starting at 4:30, we will hold heats every half hour of workout 17.5, an unattractive couplet of thrusters and double-unders. Five weeks’ worth of workouts is a grueling task. We have mad respect for anyone completing the sinister sweat sessions. To celebrate, we invite friends, family and gym members to come and cheer us on this evening; a BBQ and potluck will start around 6:30 p.m. Also, we will take a moment to thank the man behind it all — Frank the Tank — for his selfless efforts in coaching, videomaking, judging, organizing, equipment setup, encouraging and supporting. We’re not sure how he helps everyone else while managing to smoke each workout, but this guy is truly the expert multitasker. Let’s make sure to thank Frank for his leadership — plus, his birthday is Wednesday, March 29, so we may be celebrating a little early. Thanks for all you do for the CrossFit Upcountry community, Frank! People are healthier and happier because of you.

FINAL FRIDAY NIGHT LIGHTS

032417 WOD

A. Group warmup

Coach’s choice – 5:00 time cap

B. Every 2 minutes for 18 minutes (three sets of each):

Station 1 – Romanian deadlift x 8 reps @ 4011

Station 2 – Bent-over barbell rows x 8 reps @ 2111

Station 3 – Side plank x 45 seconds / side

C. Against a 3-minute running clock:

Run 200 meters

20 Russian kettlebell swings (70/53)

Max effort x burpee pull-ups

Complete four sets, resting 1:00 between each. Record total burpee pull-ups.

>> On-Ramp

Against a 3-minute running clock:

Run 100 meters

15 Russian kettlebell swings

Max effort x burpee ring rows

Complete four sets, resting 1:00 between each. Record total burpee ring rows.