WOD:

CrossFit Open Workout 19.2

Beginning on a 8-minute clock, complete as many reps as possible of:

25 toes-to-bars/ 25 hanging knee raises

50 double-unders/ 50 single-unders

15 squat cleans, 135 / 85 lb. (95/55)

25 toes-to-bars/25 hanging knee raises

50 double-unders/ 50 single-unders

13 squat cleans, 185 / 115 lb. (115/75)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars/ 25 hanging knee raises

50 double-unders/ 50 single-unders

11 squat cleans, 225 / 145 lb. (135/95)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars/ 25 hanging knee raises

50 double-unders/ 50 single-unders

9 squat cleans, 275 / 175 lb. (155/115)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars/ 25 hanging knee raises

50 double-unders/ 50 single-unders

7 squat cleans, 315 / 205 lb. (185/135)

Stop at 20 minutes.

SQUAT CLEANS CAN BE DONE AS A POWER CLEAN + FRONT SQUAT

Please check social media before heading into the gym tomorrow in case of any cancellations due to the snow

WOD:

EMOM x 20

1st min: Goat #1

2nd min: Goat #2

The CrossFit Open workout 19.1 is officially in the books and I couldn’t be happier with everyone’s effort! Whether you signed up or not you all showed up and gave it your all! Remember we will be hitting these workouts every Friday with an opportunity to redo it on Monday. If your legs are still super sore try 3 rounds of 1:00 bike and 1:00 foam roll and they should loosen up for you. If you hit it hard yesterday treat today as a bit of recovery, then tomorrow go 80% and Thursday either rest of light skill work. Friday we leave it all on the mat!!

WOD:

A. Choose your lift:

3 position Squat or Power Snatch

3 position Squat or Power Clean

B. 5 min AMRAP

Buy-in: 30 Shuttle Sprints

AMRAP

3 Squat Snatches (or Cleans)(115/80)(75/55)

6 Lateral Burpees

rest 5 mins

5 min AMRAP

Buy-in: 30 Shuttle Sprints

AMRAP

3 Squat Snatches (Cleans)

6 Lateral Burpees

WOD:

3 Rounds

1:00 Bike

1:00 Slamballs

1:00 Double-Unders

1:00 Rest

We have a couple Open shirts left if anyone wants one!

WOD:

Option 1: 19.1 Redo (please coordinate to find a judge)

15 min AMRAP

19 Wallballs (20/14)(14/10)

19 Calorie Row

Option 2:

20 min AMRAP

3 KB Swings (53/35)

3 Push-Ups

3 V-Ups

6 KB Swings

6 Push-Ups

6 V-Ups

*keep adding 3 reps..*

CrossFit Open Workout 19.1

15 min AMRAP

19 Wallballs (20/14)(14/10)

19 Calorie Row

This Friday is the first CrossFit Open Workout! We will be running heats Friday night at 4:30pm, 5:00pm,5:30pm, and 6:00pm. Please come 1/2 hour early to your heat to warm up and talk strategy. Sign up for heats will be on the side whiteboard at the gym. If you sign up for the open please help us out by volunteering to judge a buddy too! Thank you and looking forward to a fun and fit filled Open!

WOD:

EMOM x 20

1st min: goat #1

2nd min: goat #2

WOD:

Teams of 2

3 Rounds

500m Row

12 Power Cleans (155/105)

50 Double-Unders

*athlete 1 completes row while athlete 2 completes cleans and dubs, switch once each is done*

This Friday is the first CrossFit Open Workout! We will be running heats Friday night at 4:30pm, 5:00pm,5:30pm, and 6:00pm. Please come 1/2 hour early to your heat to warm up and talk strategy. Sign up for heats will be on the side whiteboard at the gym. If you sign up for the open please help us out by volunteering to judge a buddy too! Thank you and looking forward to a fun and fit filled Open!

WOD:

Option 1

A. Power Snatch

Work up to a heavy set of 2

B. For Time

20 Burpee Box Jump Overs

30 Power Snatches (75/55)(65/45)

40 Overhead Squats (75/55)(65/45)

35/25 Calorie Bike

Option 2

5 rounds

6 Burpee Box Jumps

12 DB Snatches (50/35)(35/35)

16 DB Goblet Squats

24 Strict Sit-ups

Strict Sit-Up: glutes stay on floor, hands touch floor behind head, soles of feet touching, spine erect at finish

This Friday is the first CrossFit Open Workout! We will be running heats Friday night at 4:30pm, 5:00pm,5:30pm, and 6:00pm. Please come 1/2 hour early to your heat to warm up and talk strategy. Sign up for heats will be on the side whiteboard at the gym. If you sign up for the open please help us out by volunteering to judge a buddy too! Thank you and looking forward to a fun and fit filled Open!

WOD:

4 min AMRAP

27/20 Calorie Row

27 Wallballs

27 C2B Pull-Ups (COB)

rest 4 mins

4 min AMRAP

21/15 Calorie Row

21 Wallballs

21 Toes2Bar

rest 4 mins

4 min AMRAP

15/10 Calorie Row

15 Wallballs

15 Pull-Ups