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.
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