Tuesday, Mar. 1, 2016

We are so proud of everyone! You guys all did fantastic on the first Open workout! For the next few weeks, our schedule will be that on Fridays we will prep and do the workouts on Saturday. However, if you are unable to make it in on Saturday and you can certainly do your workout on Friday or Monday. Let’s keep this momentum going and see what 16.2 brings us!


 

Warm Up: 2 rounds

  • 10 HRPU
  • 10 Ring Rows
  • 10 Lunges
  • 10 OVH Squats

Strength/Skill:

EMOM for 5 min – 5 Thrusters 95/65

then

EMOM for 5 min – 20 Dubs

WOD: 3 RFT

20 KB Swings 45/35

10 Box Jumps 30/24

400 m Run

 

Monday, Feb. 29, 2016

Open Workout 16.1

Congratulations to all of our athletes for successfully completing 16.1! Everyone did great and pushed themselves to the next level. It was so thrilling to watch as some of you got your first Chest to Bar! This is what the Open is about, competing, breaking your own limits, achieving new goals and setting the bar high for yourself. You’re not just happy for your own self, but happy for your fellow crossfitter friends as well, as they put it all out there and leave nothing behind. So, 16.1 is in the books and now let’s see what is in store for us for this week.

16.1 Scores

Please remember to submit your scores for 16.1 on the CrossFit website by 8 PM TONIGHT (if you haven’t done so already)!! Don’t miss the deadline; you put in hard work so you want that to count! Your score will be validated and then it will appear on the leaderboard.

Recovery

Remember a critical part of training is recovery. In order to make proper progress you need to let your body heal and recover, so don’t skip rest days and take them more seriously. The Open workouts not only test physical strength, but mental strength as well. So it is very important that all of you are allowing your mind and body to heal.

Open Shirts

If you missed the opportunity to order your Open shirt you can still get one. The shirts turned out so nice and were completely sold out. We will be running another order for the same shirts so make sure to let me know if you want one or another one! These shirts must be pre paid! You can pay by cash or I can charge your card. Don’t miss out again!

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Warm Up: 800 m Run then 2 rounds

  • 10 Pass Throughs
  • 10 Air Squats
  • 30 Sec Handstand
  • 5 Box Jumps

Strength/Skill:

2000 m Row – For time

then

EMOM for 10 min – 3 HSPU

WOD: For time

21 – 15 – 9

Power Clean 135/85

AMSU

 

Saturday, Feb. 27, 2016

Warm Up:

Stretch, mobilize to get ready for the workout.

WOD: Open Workout 16.1

20 min AMRAP

25 Ft Overhead Walking Lunges 95/65

8 Bar Facing Burpees

25 Ft OVH Walking Lunges 95/65

8 Chest to Bar Pull Ups

Please review the video below for movement standards. Make sure you ask questions and clarify any confusion.

Thursday, Feb. 25, 2016

The wait is finally over – The Open starts today! Don’t forget to tune in at 8 PM to watch the live announcement of 16.1 at http://games.crossfit.com. Friday will be prep day and for anyone who will not make it in on Saturday to complete the WOD. All scores must be submitted by Monday 5 PM. Please make sure that you submit your scores in time so Jimmy can validate them and submit them.

16.1-workout-announcement-crossfit-open-1024x576


 

Warm Up: 2 rounds

  • 200 m Run
  • 10 Air Squats
  • 10 Pass Throughs
  • 10 Box Steps
  • 10 Ring Rows

Strength/ Skill:

EMOM for 10 min – 50 m Sled Push

then

Rope Climb Practice – 10/15 min

WOD: 3 RFT

20 Wall Balls 20/14

20 AMSU

Wednesday, Feb. 24, 2016

Warm Up: 2 rounds

  • 10 Bow Bends
  • 10 Lunges
  • 10 Pass Throughs
  • 30 Sec Handstand

Strength/Skill:

EMOM for 5 min – 3 Neg Pull Ups

then

EMOM for 5 min – 20 Double Unders

WOD: For time

1000 m Run

3 Rounds

5 Box Jumps 24/20

10 Ring Dips

20 KB Swings 45/35

then

1000 m Run

Tuesday, Feb. 23, 2016

The Open 

The Open is 3 days away!!! The first workout will be announced this Thursday at 8 PM so make sure you guys tune in and watch as two athletes will be going head to head to battle it out. We will use Fridays as the prep day and go over standards and movement. Saturdays will be the day we do the Open workouts at the gym. Make sure you plan your rest days accordingly so you can give it your all when it’s your turn to do the workout.


Warm Up: 400 m Run then 2 rounds

  • 10 HRPU
  • 10 Air Squat
  • 10 Ring Rows
  • 10 Pass Throughs

Strength/Skill:

Every 2 min for 10 min – 5 Back Squats @ heavy

then

EMOM for 5 min – 5 Push Press @ med from ground

WOD: 5 RFT

10 Burpees

10 T2B

Monday, Feb. 22, 2016

30 Day Challenge Winner

Congratulations to Eileen as she’s the winner of the 30 Day Real Food Challenge! Way to go, Eileen!!


Warm Up: 2 rounds

  • 10 Pass Throughs
  • 10 OVH Squats
  • 30 Sec Handstand
  • 10 Lunges

Strength/Skill:

EMOM for 5 min – 5 HSPU

then

EMOM for 5 min – 10 AMSU

WOD: For time

1600 m Run

Then 3 RFT

5 HRPU

10 Air Squats

15 Pull Ups

 

Saturday, Feb. 20, 2016

Warm Up: 2 rounds

  • 250 m Row
  • 10 Air Squats
  • 10 KB Swings
  • 5 Burpee Broad Jumps

WOD: Teams of 2

20 min AMRAP

5 HRPU

10 KB Swings 45/35

15 Air Squats

200 m Row

* 1 person does 1 round then the next person goes.

Friday, Feb. 19, 2016

Warm Up: 2 rounds

  • 10 Iron Cross
  • 10 Scorpions
  • 10 Air Squats
  • 10 Box Jumps

Strength/Skill:

EMOM for 5 min – 3 Pwr Jerk @ 60-70%

then

EMOM for 5 min – 5 T2B

WOD: 3 RFT

800 m Run

5 MU/15 C2B

10 OVH Squats 95/65