6:15pm class starts March 1st!

Skill
​Pistols

Metcon
30-20-10
Deadlift 165/115
Box Jumps 24/20
​Pull ups

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