email us: info@crossfitdroogs.com | 4278 Alternate 19 South• Palm Harbor, FL • 34683

17.5 Open WOD

DATE: Friday, March 24, 2017

  2013-open-logo-blue-1

3 Min jump rope warm- up
10x front squats
10x Push press
10x Thrusters

METCON: PART ONE

WORKOUT 17.5 Rx’d
(Ages 16-54)
10 rounds for time of:
9 thrusters
35 double-unders

M95lb. F65lb.

VARIATIONS

Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb.

Teenagers 14-15:

Boys use 65 lb. Girls use 45 lb.

Masters 55+:

Men use 65 lb. Women use 45 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders

Scaled Teenagers 14-15:

Boys use 45 lb. and perform single-unders Girls use 35 lb. and perform single-unders

Scaled Masters 55+:

Men use 45 lb. and perform single-unders Women use 35 lb. and perform single-unders

GROUP MOBILITY: PART TWO

Everyone has been sore this week so lets roll it out as a group!

UPDATES/EVENTS…

TOMORROW…. 8am open gym, 9am team wod, 10am pass out flyers. We will take all the help we can get handing these out. 🙂

SATURDAY, APRIL 1ST, @ 4:00 Honeymoon Island State Park: CROSSFIT DROOGS 1 YR. ANNIVERSARY!!! 
We couldnt have made it without all of YOU!!! Let’s celebrate 1 year @ CF Droogs. Just a casual fun Beach BBQ get together. Games… Spike ball, Cornhole (and any other fun games y’all have that you would like to bring) & a cook-out. Bring whatever meat you would like and a side dish to pass. Bring towels and beach chairs etc.
This past year flew by, can’t wait to see what’s in store for this coming year!
… invite your significant others etc.

 Open Athletes: Make sure you submit your score for validation. Thank you! 

REMINDER: With the class sizes getting bigger, we ask you to please be on the schedule ahead of time and text us to let us know if you cannot make it. It helps to know if we need to pull in another Coach or not. Thank you!

 

 

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