FRIDAY

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REMEMBER FOR THE NEXT FIVE WEEKS WE WILL BE DOING THE OPEN WODS IN CLASSES ON FRIDAYS. THAT MEANS WE WILL HAVE TO DO HEATS AND EVERYONE WILL HELP COUNT FOR SOMEONE AND HELP KEEP TRACK OF THEIR SCORE.

OPEN WOD 18.1

(AMRAP in 20 minutes of:)
8 toes-to-bars
10 dumbbell hang clean and jerks @50/35#
14 / 12-cal. row

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THURSDAY

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STRENGTH/SKILL
(EMOM x 10)
M1: 8 split squats per leg
M2: 45 sec push up plank hold

WOD
(FOR TIME)
100 double unders
100 wallballs @20/14#

WEDNESDAY

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STRENGTH
(20 minute clock)
1RM bench press Re-Test

WOD
(AMRAP in 15)
15 burpees
60ft OH carry @45/25# per hand
15 abmat sit-ups

TUESDAY

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STRENGTH
(25 minute clock)
1RM back squat

WOD
(AMRAP x 12)
20 KB swings @50/35#
20 box jumps @24/20”

MONDAY

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This Thursday the CrossFit Open begins. It’s a five-week, five-workout online competition that CrossFit athletes all over the globe compete in. It is the first stage of the season.

You can do it for fun, for fitness or to reach Regionals and fight for a chance to make it to the 2018 Reebok CrossFit Games in Madison, Wisconsin.

We will being programming the Open WOD every Friday for the gym. Who ever signs up for the open needs to be at one of the Friday classes to be judged and get your score or if you can’t make one of the classes you will need to make one of the open gyms to get the workout done before the deadline to submit your score. Those of you who do not sign up will still get to do the workout as a regular class workout on Fridays.

As a gym we will also be doing a little in house competition with the open workouts. Anyone, even if you didn’t sign up, that comes on Fridays will do the workout and will be placed on the in-house leaderboard, our whiteboard, over the next five weeks. At the end of the five weeks who ever places in highest percentile in their age division will win a prize. This will be done by percentage since some age groups are bigger than others. You just do the workout at your best ability and we will do all the math so you can see where you stack in the world against your fellow gym mates.

ROW RE-TEST
1000 meter row for time

WOD
(EMOM x 15)
M1: 20 push press @75/55#
M2: 20 SDHP @75/55#
M3: 50 double unders or 45 sec of double unders

SATURDAY

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TEAM WOD

(30 minute clock in teams of two)
5000 meter row
switch every 500 meters

WITH REMAINING TIME ON THE CLOCK
(AMRAP)
5 strict pull-ups
10 DB push presses @50/35#
15 double unders

*break rounds and reps however you choose*

FRIDAY

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STRENGTH
(20 minute clock)
2RM back squat

WOD
(4 rounds for time)
15 wallballs @20/14#
12 abmat sit-ups
9 box jumps @24/20”

THURSDAY

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STRENGTH/SKILL
(EMOM x 10)
M1: 7/leg, 1 legged squat
M2: 40sec push ups

WOD
(18 minute clock)
40 Alt DB snatches @50/35#
30 burpees to plate
30 Alt DB snatches @50/35#
30 burpees to plate
20 Alt DB snatches @50/35#
30 burpees to plate
10 Alt DB snatches @50/35#
Max reps burpees to plate for remaining time

WEDNESDAY

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STRENGTH
(16 minute clock)
2RM bench press

WOD
(For time)
50 v-ups
40 shoulder to overhead @75/55#
30 KB swings @50/35#
40 shoulder to overhead @75/55#
50 v-ups

TUESDAY

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WOD

(AMRAP in 8)
7 clean & jerks @145/95#
5 ring muscle ups

REST 4:00

(AMRAP in 8)
9 snatches @95/65#
7 c2b pull-ups

REST 4:00

(AMRAP in 8)
11 cal row
9 t2b