17.2
Announcements
5 WEEKS of CHANGE!
For the next 5 weeks, during the CrossFit Open, we have a big scheduling change!
– CANCELLATION of 6:45pm Class on Thursday Nights.
– An ADDITION of 6:45pm on Friday Nights.
Join us Thursday Nights at 7pm as we watch the Open workout announcements live at PDCF! Feel free to come up, bring food, and hang out as we watch the announcement together.
Join us Friday Nights at 5:45pm or 6:45pm to watch, help judge or participate in the open workout of the week. (All other Friday classes will be doing the open workouts too).
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Palo Duro CrossFit – CrossFit
Workout of the Day
Every class please watch these WOD standards: https://www.youtube.com/watch?v=tMarGTHymeA
We realize that a lot of people in Scaled and RX will be officially stopped at the 78 rep mark (the pull-ups for scaled and the bar muscle-ups for rx). You can decide to use the remaining time to try and get a rep in those movements or you can take your score at that point and finish the 12 minutes using a band or a box for assistance.
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
CrossFit Games Open 17.2 Scaled (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds