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

Lets take our Fitness outside In front of the building- Teams of 2
Wod 1
10 Minute Amrap
7 Slam Balls
7 Squats with your slam ball
run to the cones, run back and tag your partner in

Wod 2-
12 Minutes- ONe partner works at at a time
12 Thrusters 95/65  (no dropping your bar on the concrete) Split how you want
12 Calories on the rower
(think of your strategy for this… does one partner stay on the rower for a few rounds.. do you switch every round….. hhhmmmmm you decide…)

Wod 3- Mash up!!!!
12 minutes as many rounds as possible! one partner working at a time.. do the run together!
7 slam balls
7 squats with your slam ball
7 thrusters 95/65
7 caloires on the rower
Run to the cones together

8 Am Enduracne
1600M Row
1 Mile Run
80 Cal Bike
*Clock starts, complete in whatever order you want to to complete in.

9am- Mobility with Coach Amanda- You know you need to be there…….

10am Partner Chipper wod- Split work how you want
35 Minute Cap
2000 M. row
2 sled push (down to cones and back twice)
100 Slam Balls
2 Sled Push
80 Kb Swings
2 Sled Push
60 Burpees
2 Sled Push
40 Clean and Jerks 135/95
2 Sled Push
20 Front rack lunges
2 Sled push
10 High fives… give you parnter 10 high fives if you finish this wod.

Warm Up
5 rounds
5,10,15
Pulls ups, push ups, squats

Strength-
Back Squats
4 sets of 10—- 70 to 75 percent on all.. go heavier if it feel light at that percent
do at least 3 sets of warm up to work up to your first WORKING set

Wod
2 Man Makers
50 wall balls
4 Man Makers
40 wall balls
6 Man Makers
30 Wall balls
8 Man makers
20 Wall balls
10 Man Makers
10 Wall balls