SUBMIT YOUR OPEN SCORE IF YOU ARE SIGNED UP. If  you need to still do “The Open” workout we will run heats from 9-10am. NO OPEN attempts during CrossFit class Hours. If you can’t make it between 9-10 arrange PT time with a coach.

Warm up-
Row 500
30 Air Squats while holding a 10 pound plate in front of you
30 DB overhead squats
20 Push ups
Grab a bar
4 Minute Emom
5 empty bar Front squats with a 2 second pause at the bottom

Strength-
Front Squat
5,5,5,5,5
Work towards a 5 rep max..push yourself.

Wod-
Buy In-
75 Double Unders- 150 singles
THen 4 rounds
20 Wall Balls
20 Hand Release push ups
20 Kettle Bell swings
Buy Out- 75 Double unders

Sunday Funday Team Grid Race  TEAMS OF 3 CHIPPER
Trying to take it easy on the ripped hands…..
Don’t know what a grid race is.. you are basically racing across the gym station by station.. stations are set up across the gym so you can see who is in front of you and who is behind you…
We will time cap this! Split work however you want STAY IN YOUR LANE AND WORK AREA
150 Wall Balls
2000 Meter Row
150 Push Ups
100 Kettle bell swings
150 Slam balls
100 Squats with your slam ball
150 Bike Cals

DONE!

Open Wods run from 8-11.. try to arrange a judge before you get there

8 Am Endurance
3×400
2X800
3X400
Run these on the post office road

9am Mobility with Amanda

10am Partner Wod
30 Minute Amrap
50 wall balls
4 sled pushes
50 Kettle bell swings
50 Burpees

Trying to leave a the rack and a majority of the gym open for 18.1 attempts.

Wod for all classes today is the wod listed at
games.crossfit.com

Normal class hours at 5am,6am, 10am

THEN starting at 4pm.. come out and throw down with your gym mates at Friday night lights. No structured class, we will be running heats of the open workout until everyone is through. Everyone who goes will have a judge counting for them. Standards will be strict! its that time of the year. Half reps don’t count.

The Open START TONIGHT. Be at the gym at 8 to watch the announcement on the big screen. The open is for everyone! Register if you havent!! Its fun. Whatever workout Crossfit announces on the games website will be Fridays work out. Complete your open workout BEFORE Monday as we will resume regular programming on Monday.
https://games.crossfit.com/video/open-registration-live/open

Warm up
3 Rounds
5,10,15 pull ups, push ups, squats,
THEN run 4×200 TOGETHER

Strength
10 Minutes EMOM
3 Heavy power cleans

Wod-
6 Rounds
10 Kettlebells Swings 70/53
15 Bike or Rower calories

Immediately followed by a 600m RUn.