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

WOD:

18 min AMRAP

30 Thrusters (95/65)

30 Box Jumps

30/21 Calorie Row

30 Toes2Bar

WOD:

30-25-20-15-10

Russian Swings (70/53)

Abmat Sit-ups

Shuttle Sprints

WOD:

3 min AMRAP

21/15 Calorie Row

21 Lateral Erg Burpees

Max OHS (75/55)

rest 3 mins

3 min AMRAP

18/13 Calorie Row

18 Lateral Erg Burpees

Max OHS (95/65)

rest 3 mins

3 min AMRAP

15/11 Calorie Row

15 Lateral ERG Burpees

Max OHS (115/80)

rest 3 mins

3 min AMRAP

12/9 Calorie Row

12 Lateral ERG Burpees

Max OHS (135/95)

WOD:

3 Sets

15 Hang Power Cleans (135/95)(95/65)

21/15 Calorie Bike

15 Chest2Bar Pull-Ups

60 Double-Unders

*3 athletes to a bike, 2nd athlete starts when athlete in front of them is 15/10 cals in*

*record split times*

WOD:

A. Dealift

Build to a heavy set of 3

B. EMOM x 7

5 Deadlifts (225/155)(155/105)

Max Wallballs in the remaining time

*score is total # of wallballs*

WOD:

“Lone Ranger”

Teams of 3

Rowing Murph

2000m Row (switch every 250/200m)

100 Pull-Ups

200 Push-Ups

300 Squats

2000m Row

* athletes can divvy up reps as needed but all pull-ups must be completed before moving to push-ups etc*

*while 1 athlete works on Rowing Murph

1 athlete rest, and 1 athlete chips away at

100 DB Curls (35/20)

100 Overhead Squats (105/75)

100 Deadlifts (225/155)

no more than 10 reps can be completed during one transition*

Once all these reps are completed sprint to finish!