Friday - “open” options

Friday feb 15,2019

chipper

complete in any order

60 calorie row

120 double unders

50 thrusters 75/55

40 pull-ups  

30 snatches 95/65

20 oh squats 115/75

10 muscle up

 

this year we are definitely encouraging participation in the CrossFit open. It has been a great time of testing your limits and allows us to push ourselves a little differently than in our everyday wods. The cost is about $20 if you would like to sign up. Go to CrossFit.com/games

Also, this year we are going to test out an “in house” open comp. Everything is the same in regards to scoring. Cost will be $20 per athlete and proceeds will go to a possible prize for the winner and gym equipment depending on how many sign up. There will be a sign up sheet at the gym next week.  

there will be different divisions scaled and rx. We will have more details next week.  

 

Thursday open gym 9-12

Thursday Valentine’s Day 

wod: 

 For 40 min

minute 1: max burpees

rest 30 sec

minute 2: max wallballs 20/14

rest 30sec

minute 3: max kB swings 53/35

rest 30 sec

minute 4: max deadlift 225/155

score total reps  

Wednesday

Feb 13,2019

emom for 15 min

3 clean and jerks  

- work on cycling ,start light and work on efficiency keeping the bar close and dropping under the bar

 

wod: 

12 min amrap

10 toes to bar

5 jerks 155/105

 

post wod abs

100 bicycles  

Tuesday

feb 12,2019

 Triple 3

50 min time cap

For time:
Row 3,000 meters
300 double-unders
Run 3 miles ( run to Barker and back)

perform in any order

scaling: choose 1,2,or 3  

Monday

Monday feb 9,2019

emom for 15 min

2 front squats

- work up to a heavy weight for the last 5 minutes

 

wod: 

3 rounds for time

20 pull-ups  

20 pushups  

5 squat cleans 205/145

 

post wod core: 

3 rounds  

20 sec hollow holds