Register for the CrossFit Open

CROSSFIT OPEN 2018!!!

The CrossFit Open is

Feb 22 – Mar 26

All FRIDAY workouts will be the Open Wod.

FRIDAY NIGHT LIGHTS!

Each Friday at 6:30pm we will be running the Open Workouts!

We would love for you to come workout, judge and cheer!

If you plan to participate in the Open for scoring, please register

If you plan to help judge – please take the judges course. We will post the link as soon as it is released.

 

 

 

Thursday Workout

Back Squats

Back Squat – 20 Reps
Weight should be 95lbs LESS than 5 rep MAX backsquat
OR
add 5lbs from last week’s 20 rep
 

Wod

3 RFT (Db Snatch/Box Jump Over)
14 Alternating DB Snatch 50/35
14 Burpee Box Jump Overs 24/20
 

REST

Tabata Pullups
8 rounds 20 sec work/10 sec rest

C2B or Pull ups

 

Madmobi

Hamstring Stretch
Lat Stretch
Calf Stretch
Press ups

Wednesday EMOM

Wednesday Workout

Tempo

Tempo Overhead To Shoulder
3 sets of 5 Reps at Tempo 40×0 (Up anyway) 
Adjust weight as needed.
 

EMOM

14 Minute EMOM
Odd Minute: 3 clean and jerk
Even Minute: 12-15 toe 2 bar
 

MAD MOBI

Pigeon
Knee on the wall
press ups
hamstring up and over

Snow Day??? Uh Okay

 

 

Okay, thank goodness the weather isn’t as bad as we thought it would be…..

Classes will resume at 4:30pm, 5:30pm and 6:30pm tonight

Tuesday – Ice Day

Warm Up

Banded Shoulder Warm ups

Core Strength

50 Heavy Russian Swings
 
 

EMOM

EMOM – 10 Min Snatch
Snatch Lift off – 3 seconds Floor to knee – pause at the contact point above the knee
Snatch High Pull
Snatch

technique is more important than weight – score the weight to know what you worked with

 

Wod

21-15-12-9
Row for calories
Overhead squat 75/55
 

Madmobi

Shoulder Bully
Pigeon Stretch
Hamstring up and over
Knee on the wall
Press ups

 

Barbell Cycling

Thursday Workout

Skill

Muscle Up Drills Bar/Ring
5 Rounds

5 Hip to bar/ring swing
5 Jumping turnover drills
5 hollow rocks

 

Strength

Barbell Cycling
Unbroken Sets – work on touch and go technique – POWER SNATCH
12-9-6
Score weight for each set

Power Snatch

Score weight on each set

 

Wod.

21-15-9 Burpees/DL/HSPU
21-15-9
Barbell Facing Burpees
Deadlift 225/155
Handstand push ups
 

Madmobi

Keg Stretch
Shoulder Bully
Lat Stretch
Press ups

 

The Gift of Giving

Brothers that work out together, get their mobi together!

 

THIS WEEKEND

9:30am – Saturday Free Community Workout

 

 

spirit-of-giving

ADOPT-A-FAMILY

Please sign up or donate to help our two families.

We still need to fill a lot of spots.

Don’t have time to shop? I can help. I will be shopping to fill in the missing presents next week.

DEADLINE – Thursday, December 21st

Bring the presents wrapped and tagged to the gym.

SIGN UP

 

Friday, December 15, 2017
 
Core Strength
50 N 50 GHD
 
Strength
BACK SQUAT
Warm up and get hips loose

Warm up weight to 80% of Max

THEN

3 Reps at 75%

THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep)
at 60% of max
then
5 Squat Jumps

 
REST
 
3 Reps at 80%

THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep)
at 60% of max
then
5 Squat Jumps

REST

3 Reps at 85%

THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep) at 60% of max
5 jump squats

 
wod
21-18-15-12-9 ROW/BURPEE
21-18-15-12-9 
Calorie Row
Burpees to a Plate
 
Madmobi
 
Pigeon
hamstring up and over
calf stretch
roll quads
shoulder band stretch