WOD

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.

 

WORKOUT 18.1
Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row
VARIATIONS
Rx’d:
(Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled:
(Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell
Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbel

 

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.

The Open starts this week. 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-
100 Meter walking lunge
20 single arm overhead squats with dumbbell
6 Minute emom with empty bar-
0-3     6 Power position power snatch
3-6     6 Hang from the knee power snatch

Strength
10 minutes emom of this complex
2 Hang power snatches
1 Full Snatch from the ground

Wod-
16 Minutes ascending ladder
add 2 reps per round
2 hspu (sub push ups)
2 Ring dips, sub bench dips
2 power snatches 135/95
next round 4,4,4 next round 6,6,6, next round 8,8,8 and so on

The Open starts this week. 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
Bike 5 Minutes or run 800
40 pass throughs
25 Push ups
8 Minute Emom with an empty bar
0-2 Strict press
2-4 push press
4-6 push jerk
6-8 split jerk

Strength-
10 Minute emom (bar starts on the floor)
3 push jerks or split jerks. try to add weight each round

Wod 18 Minutes
60 Cal Bike buy in
Then
Amrap with remaining time
10 Shoulder to over head
10 Burpees Over your Bar
Run 200

The Open starts this week. 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-
750M row
Grab an empty bar-
6 Minute Emom
even minutes 10 empty bar backsquats
odd minutes 5 Clusters

Strength
Backsquats
5,5,5,5,5,
80 percent plus. Do at least 3 warm up sets before you start your working sets. Push yourself

Wod-
Run 200
15 Clusters 155/105
1 rope climb
Run 400
10 Clusters
2 rope climbs
Run 800
5 Clusters
3 rope climbs

 

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