Skill
Pistols
Metcon
30-20-10
Deadlift 165/115
Box Jumps 24/20
Pull ups
6:15pm class starts March 1st!
Skill Pistols Metcon 30-20-10 Deadlift 165/115 Box Jumps 24/20 Pull ups
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Great first week of the Open 16.1. A lot of first were accomplished. Several members who had never done a chest to bar pull up were able to get their first one plus many more during the workout.
A few people yet to go due to their scheduling, but as of right now WOD Ninjas are in first followed by Pistols and Protein and Mother Thrusters in third. Don't forget March 1st we start our 6:15pm class. Spread the news. Skill 10 min HSPU Strength 15 min Front Squats 1-1-1-1-1 Metcon 10 Min AMRAP 5 Clean and Jerks 135/95 20 Double Unders There will be no other classes on Friday other than the 6:00pm event for the CrossFit Open. Doors will open at 5:45 pm on Friday. 1st heat will start at 6:30pm. We will have Rx and scaled ready. You won't even have to set up your own equipment. Warm Up will be on your own. We will have heats posted when you arrive so that you know when you will be going.
Open 16.1 Complete As Many Rounds and Reps As Possible in 20 Minutes Of: 25ft Overhead Walking lunges 95/65 8 Burpees 25ft Overhead Walking Lunges 95/65 8 Chest to Bar Pull Ups Reminder that there will be NO other classes on Friday other than the 6:00pm event for the CrossFit Open. Doors will open at 5:45 pm on Friday. 1st heat will start at 6:30pm. We will have Rx and scaled ready. You won't even have to set up your own equipment. Warm Up will be on your own. Everybody is invited and encouraged to participate. The Open, although a competition, is really about beating your fears, your limits and your weaknesses.
Sign up online to test yourself against the world at www.crossfitgames.com. Thursday workout will be a recovery for those who will participate in the Open. Non participants will do the same thing but will have to give more effort. 10 MIN EMOM 3 Power Cleans *Open Participants use 65-75% of your 1RM. We are looking for a little sweat and to get the blood moving but not to tax your bodies. Think active recovery. **Non-Open Participants use 85% of your 1RM. With a partner 3 Rounds per team member (6 total rounds between teams) 300m Row * Open Participants we are looking for 60-70% effort. Again, its to work any soreness out. Light sweat but nothing that taxes the body. **Non-Open participants its an all out effort. Your score will be total time to row the 1,800m. (10 min time cap) There will be no other classes on Friday other than the 6:00pm event for the CrossFit Open. Doors will open at 5:45 pm on Friday. 1st heat will start at 6:30pm. We will have Rx and scaled ready. You won't even have to set up your own equipment. Warm Up will be on your own. Everybody is invited and encouraged to participate. If you do not want to participate then you are more than welcome and encouraged to come cheer on your fellow members. But just remember, the Open, although a competition, is really about beating your fears, your limits and your weaknesses. If you aren't sure then just ask some of your fellow members about how fun it is and the sense of accomplishment that comes with completing each WOD. If you have not signed up yet but want to then just sign up on the whiteboard at the gym or ask your coach. Sign up online to test yourself against the world at www.crossfitgames.com. Don't be scared.
Still Don't know about signing up then read this. http://eatcleanandjerk.com/why-every-crossfitter-should-compete-in-the-crossfit-open/ BYOB and food Skill Muscle Up Metcon 5 rounds for time 50 double Unders 25 Air Squats 5 Muscle Ups It is the first week of the CrossFit Open. The Open WOD announcement will be Thursday night and we will host the First Open WOD Friday night starting at 6:00pm. There will be no other classes on Friday other than the 6:00pm event for the CrossFit Open. Everybody is invited and encouraged to participate. If you do not want to participate then you are more than welcome to come cheer on your fellow members. But just remember, the Open, although a competition, is really about beating your fears, your limits and your weaknesses. If you aren't sure then just ask some of your fellow members about how fun it is and the sense of accomplishment that comes with completing each WOD. If you have not signed up yet but want to then just sign up on the whiteboard at the gym or ask your coach. Sign up online to test yourself against the world at www.crossfitgames.com. Don't be scared.
Still Don't know about signing up then read this. http://eatcleanandjerk.com/why-every-crossfitter-should-compete-in-the-crossfit-open/ Strength 3 Rep Max Touch and Go Power Snatch Metcon "Jeremy" 21-15-9 reps of: Overhead Squat 95/65 Burpee It is the first week of the CrossFit Open. The Open WOD announcement will be Thursday night and we will host the First Open WOD Friday night starting at 6:00pm. There will be no other classes on Friday other than the 6:00pm event for the CrossFit Open. Everybody is invited and encouraged to participate. If you do not want to participate then you are more than welcome to come cheer on your fellow members. But just remember, the Open, although a competition, is really about beating your fears, your limits and your weaknesses. If you aren't sure then just ask some of your fellow members about how fun it is and the sense of accomplishment that comes with completing each WOD. If you have not signed up yet but want to then just sign up on the whiteboard at the gym or ask your coach. Sign up online to test yourself against the world at www.crossfitgames.com. Don't be scared.
Skill Pistols Metcon 5 rounds of: 12 deadlift 155/105 9 hang power clean 155/105 6 push jerk 155/105 Skill
Rope Climbs Metcon For Time 18 Thrusters 95/65 18 SDHP 95/65 50 DU 15 Thrusters 15 SDHP 50 DU 12 Thrusters 12 SDHP 50 DU Strength
Push Press 2-2-2-2-2-2-2 Metcon 12 Min AMRAP 40 Bar over Burpees 30 Snatches 115/75 20 Muscle Ups Strength
Back Squat 2-2-2-2-2-2-2 Metcon 18 Min AMRAP 20 Box Jump 24/20 25 SU 20 HRPU 25 Wall Ball 20/14 15 Min to find
3 rep max Power Clean (must be touch and go) Metcon 12 Min AMRAP 3-6-9-12-15-ETC Hang Cleans 115/75 20 Double Unders Skill
Toe to Bar Instruction then 2 sets max rep Toes to Bar Metcon For Time 3 Rounds for Time 15 DL 185/135 12 HSPU 9 Front Squats 5 Rounds for Max Reps
1 min Cal Row 1 min KB swings 53/35 1 min DU 1 min SU 1 min Burpees 1 min Rest For Time
5 rounds for time 4 Reps of Complex 1 squat clean 175/125 1 alternating lunges (front rack) 1 push jerk 9 chest to bar pull ups Rest 1 min before starting next round *a little difficult to type the method but will be easily explainable by voice. See ya'll tomorrow. Strength
Strict Press 5x5 Metcon 11.2 Complete as many rounds and reps as possible in 15 minutes of 9 Deadlifts 155/100 12 Push Ups 15 Box Jumps 24/20 Skill/Strength
15 Min to work on Squat Snatch Metcon 15.3 Complete as many rounds and reps as possible in 14 minutes of 7 Muscle Ups 50 Wall Ball shots 20/14 100 Double Unders Skill
8 min Hand stand walks/holds then... 8 min double under work Metcon For Time "Grace" 30 Clean and jerks 135/95 Skill
Muscle Up Progression Metcon 5 Rounds for Time 5 power cleans 185/135 10 Toes to bar 20 Wallball 20/14 Take 15 Min to find
1 RM Split Jerk (from the rack) Metcon 15 min AMRAP 3 Ring Dips 6 HSPU 9 PVC Sit Ups 12 Overhead plate lunges 25/15 Each 10 minute segment will be scored separately Min 1-10 and min 20-30 Total Cals rowed will be score Min 10-20 Score is time finished Minute 1-10 in 2 minute Max Cal Row Chipper Minute 10-20 10 Burpees 20 box Jumps 24/20 10 Burpees 30 Hang Squat Cleans 95/65 10 Burpees 20 Box Jumps 10 Burpees Minute 20-30 in 2 minute Max Cal Row |
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