3.13 - 3.19

Three weeks down and two to go in the 2017 CrossFit Open! Congrats on getting this far. It was great to see some snatch PRs and even greater to see how our communities supported each and every athlete who tackled 17.3. Way to go!

**Please actively monitor social media and email early this week for potential delays or closings at both gyms on account of the expected snowstorm. In the event of a closure, we will put out at optional “at-home” WOD to complete.**

This week we continue to put all of our previous strength work to action. Manage your recovery well throughout the week. It is MUCH better to take a day off from training and mobilize than grinding through another workout while your body is still recovering. Be smart and talk to your coaches. Scale movements and WODs as needed. We begin the week with an active recovery day.

NUTRITION TIPS FOR THE CROSSFIT OPEN: https://renaissanceperiodization.com/crossfit-open-nutrition-tips/

Quote of the Week:  “Nothing endures but change.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strength mesocycle 1; strength mesocycle 2; “Murph;” An entire 3-month 5/3/1 cycle; testing week; strength mesocycle 3; strength mesocycle 4; strength mesocycle 5; 2017 Open Prep

Where you are right now: 2017 CrossFit Open Season

Where you are going: Post-Open Strength Cycle


RP Nutrition Template = Light

Active Recovery


3x8 Push Press @ 60% of 1 RM Strict Press
3x5 Back Squat @ 60% or 1RM


EMOTM for 10 mins

Odd: 30 Double Unders + Max Rep KB Swings to finish out the minute
Even: 30 seconds of tuck crunches / rest 30 seconds


RP Nutrition Template = Light


12 min AMRAP

500m row
16 bodyweight alternating box step ups (24/20)
8 Deadlifts (225/135)


RP Nutrition Template = Light


Thruster Ladder

EMOTM, complete 2 reps at the given weight and move up the ladder until you fail on a rep. Then rest for 5 minutes and start from the bottom of the ladder again.

(Start with a weight where you will get at least 5 minutes into the ladder.)

Your score is the combined weight of your highest successful lifts in the two rounds.

You must complete both reps at the weight for in to “count.”

Rx Weights

Men: 75-95-115-125-135-155-175-185-195-205
Women: 45-55-65-75-85-95-105-115-125-135

Following the second run through the ladder, rest for 3 minutes, then:

5 sets of max kipping HSPU with :90 rest between sets


RP Nutrition Template = Light

Skill Work

3 rounds, NOT for time:

10 alternating pistols
50 foot HS Walk



30 Calorie Row
30 Burpees
30 Hollow Rocks


Open Gym or Makeup Open WOD for BRCF / “Friday Night Lights” for UNBTN


Official Open WOD for BRCF / Open Gym or Makeup Open WOD for UNBTN


RP Nutrition Template = Light

Partner Up

20 min AMRAP

2000m Row
100 Wall Balls
80 Box Jump Overs
40 T2B
20 Power Cleans (155/105)
10 Ring MU