Last chance to attempt or redo the open workout is at 5am, 6am 9am or 10am but line your own judges up.
-Know the workout standards before you start.
-no open wods during open gym.
-use your phone to time yourself. gym clock is for the class

WARM UP

3:00 Machine, Increasing intensity each minute

-Then-

40 Single Leg Glute bridges (20/leg)

20 Kettlebell Swings 53/35

10 Jump Squats

20 Kettlebell Swings 53/35

40 Air Squats

:15 STRENGTH

Coach will set a clock 20 minutes. You have that much time to complete warm up and working sets

5×5 front squat
Start your first working set at about 70 percent then go up

Front squat points of performance
Hips descend back and down.
Lumbar curve maintained. 
Knees in line with toes.
Hips descend lower than knees.
Heels down.
Complete at full hip and knee extension.
Bar in front rack position


8 Minute Amrap ***DO NOT THROW YOUR DUMBBELLS*** its wrecking the rubber flooring and the dumbbells. Thank you!

10 Alternating Db Snatches 70/50
40 Doubles
15 alt db snatches
40 doubles
20 alt db snatches
40 doubles
and on and on increasing the snatches by 5 every round, doubles stay at 40

:50 COOL DOWN

Post Squat Cool down:

1) 5-10 minutes Forever pace on machine

– Couch Stretch, 2:00/side

– Pigeon Pose, 2:00/side

Coaches choice warm up

All partner workouts
Wod 1
10 Minute Amrap
20 cals on a machine
20 Shoulder to OH 135/95
50 Doubles or singels

Wod 2
10 Minutes
6 Cleans (alternating and heavy, you go i go at about 90 percent of 1 rep max)
20 Burpees over your bar

Wod 3 for time
Run 400 together
50 synchronized air knee raises
Run 400 together
50 synchronized air squats
Run 400 together
50 synchronized db snatches

8am- In teams of 3
35 Minute Amrap
50 bike cals- 1 Partner working at a time, 2 resting, that means push the pace
50 Sandbag cleans – (partner one does 1 rep, partner 2 does on rep, partner 3 does one rep and on and on)
50 ski cals
50 sand bag cleans
50 row cals
50 sandbag cleans

9am
Warm up- Coaches choice
Wod

AMRAP 22 Minutes with a partner:
P1: 20 Wallballs 20/14lbs
P2: 4 Wall Walks
P2: 20 Wallballs 20/14lbs
P1: 4 Wall Walks
P1: Run 200m P2: Run 200m
Shuttle Run alternative: 8 Shuttle Runs = 200m

It’s Open Season. Check games.crossfit.com for the workout of the day

There is a longer post on the facebook page but here is the lowdown

-have fun!

-Know the workout before you get here if you are registered. That’s your responsibility as much as it the coaches.

-regular class times at 5am, 6am, 9am, 10am. The workout will be the open workout. If you ARE NOT signed up for the open its just another day of working out. You don’t need a judge to count for you. Come in and get your workout done. If you are signed up we will pair up and have judges.

-NO OPEN WODS during open gym hours if you are registered. I won’t validate any scores of open wods done during open gym. Be part of a class or friday night lights. It’s cool. Be part of the community

-FRIDAY NIGHT LIGHTS!! The best time to do the open workout is Friday night. Bring family, friends and food and drink. We will put up barriers around the workout floor and run heats of the open, complete with judges, until everyone is done. Gym opens at 4, last heat is 6:30

-Let’s not drag this into Monday with 2nd,3rd and 4th attempts. If you miss class Friday you can do the open Wod Saturday from 8am to 10am or Sunday from 9am to 10am but YOU are responsible for arranging a judge. Don’t message the coaches and ask them to come in off normal hours. They all already put a lot of free time into the gym and like i said i wont validate scores of wods done off hours.

-Don’t do anything to hurt yourself. You’re at the gym to make life better outside the gym.

-if you make it to next round of the open (i believe its the top 10 percent) we will accommodate those workouts as they tend to take up more space and be a little more complicated and might need some time/space set aside.

WARM UP

1:00 PVC Pass Throughs

-Then-

Every 2 Minutes for 8 Minutes

8/6 Bike Calories

6 S-Arm DB Power Clean>Squat Clean*

20 Single Unders>Double Unders**

**Snatch Positional work w/ Empty Barbell

High Pull

Power Position

Hang

Power Snatch

:20 STRENGTH

EMOM 10 Minutes
1 Power Snatch @ 70-80%

:40 WOD
AMRAP 6 Minutes
4 S-Arm DB Squat Cleans 70/50lbs
12 Push Ups
24 Double Unders

Target Score: 4+ Rounds

Scaling:

– S-Arm DB Squat Clean: Scale weight before reps. If the dynamic extension and

pull under the DB is limiting, scale to a goblet squat.

– Double Unders: Should be no longer than :30, have athletes accumulate :30 of

doubles each round or :30 of singles.