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WOD

22
Feb

18.1

Its here! The CrossFit Open is HERE! The first workout is a great first workout! It is long , not too technical , and overall a great crossfit workout. Do not go out too hard on this one. Settle into a pace. it is 20 min. break up the Toes to bar before you are forced to break them up. Use your hips for the hang clean and push press the shoulder to overhead. Loose grip on the row to save your grip. Have Fun! Here we go !

We will run the class in 2 heats. You will have a judge count your reps for you. If you cannot do one of the movements or the load you can go scaled. We are participating in the WORLD WIDE OPEN so we must sustain the same rules as everyone else. Keep your integrity.

WOD 2 . 23 . 18 

CrossFit Games Open WOD 18.1

20 min AMRAP

8 Toes to bar ( scaled – hanging leg raise )

10 DB Hang Clean to Overhead 5 R / 5 L  DB weight 50 / 35. Scaled 35 / 20

14 / 12 Calorie row

 

21
Feb

Motion is Lotion

On Thursdays we will go through a more aerobic based workout to prep you for the Open WOD on Friday. Goal is get blood running through your muscles so you can heal and feel good. Best cure for soreness is more working out. Truth. Come to the box at 5pm and watch the live announcement too!

Wod 2 . 22 . 18

Motion is Lotion

5 rounds

Run 250m

15 Wall Balls

Row 250m

15 Russian KB swings 53 / 35

20
Feb

Grip and Rip

WOD 2 . 21 . 18

A.

Handstand Walk Practice

EMOM 6

20 m bear crawl

or

10m Hand stand walk or attempts of 10 m

 

 

B.

” Grip and Rip ”

3 Rounds

10 power cleans 155 / 105

15 Toes to bar

50 Double unders

19
Feb

Clock Work

Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach Regionals and fight for a chance to make it to the 2018 Reebok CrossFit Games in Madison, Wisconsin.

Remember to sign up here for the CrossFit Games Open!

https://games.crossfit.com/register/athlete

WOD 2 . 20 . 18

A. Find a 2 rep bench press

B.

EMOM 21

Minute 1 : 15 / 12 calorie row

Minute 2 : 15 Dumbbell Snatch 50 / 35

Minute 3 : 20 / 15  push ups

Repeat for 7 rounds

Ideally you should work for 45 seconds or less and rest 15 seconds of the last minute.

 

 

 

 

 

18
Feb

“Barf a Rainbow”

 

This Thursday the CrossFit Open begins. The workout is released on Thursday and anyone can do the workout in any crossfit gym as many times as they want, and MUST have a submitted score by Monday 5pm. PST. We will do the WODS as the class WOD for Friday , but you can also do the WOD Saturday, Sunday, or even Monday. There are age divisions and scaled divisions. This is for everyone!

Get ready for the Christmas of CrossFit to begin Thursday !!!! Mandatory sign ups!

SIGN UP HERE

https://games.crossfit.com/register/athlete

 

For the next 5 weeks, the Scheduled for the gym will be the following :

Monday : Open WOD or alternative training WOD we will post.

Tuesday : Longer duration / active recovery /

Wednesday : training day

Thursday : Motion is Lotion ( active recovery )

Friday : Open WOD

Saturday : Open WOD / training Day

Sunday : Open Gym

WOD 2 . 19 . 18 

” Barf a Rainbow ”

AMRAP 5

21 Thrusters 75 / 55

21 burpees to target

Rest 3 minutes

AMRAP 5

15 thrusters 95 / 65

15 ctb

Rest 3 minutes

AMRAP 5

9 Thrusters 135 / 85

9 CTB

9 Burpees over the bar

 

 

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