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September 11, 2016

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Ya’ll! This was the most fun I’ve ever had with The Open! It’s been really stressful for me in the past, but this year we really made it about US, a...

That was fun!!

March 27, 2019

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WODs Feb 29th-March 5th

March 4, 2016

 

 

Monday 

 

STRENGTH:

Every 3 mins for 6 sets
Deadlift (NO "TOUCH AND GO". Reset at the floor every rep)
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps

Build load every set.

 

CONDITIONING:
20-15-10 for time:
American-style Kettlebell Swings
Shoulder to Overhead 

Pull-Ups

 

 

 

Tuesday 

 

STRENGTH:

Every 90 seconds for 10 sets:
1 PUSH Press with 10 sec hold at the top, locked out overhead focusing on perfectly upright body position...no sway-backs.

(Try to use your 1 rep max STRICT Press weight for this)

 

 

CONDITIONING:
7 min AMRAP

7 Handstand Push-Ups
7 Dips

7 Burpees

 

 

Wednesday 

 

STRENGTH:
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

 

followed by…

 

One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)

 

CONDITIONING:
For time:
9 Thrusters 
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters

10 Toes to Bar

 

 

Thursday 

 

WARMUP:

Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

 

STRENGTH:

Every two minutes, for 20 minutes (10 sets) of:
1 Power Clean and Push Jerk

1 "Squat Clean" & Split Jerk
(rest about 10 seconds between the two)

***Build in weight as you go

 

CONDITIONING:

5 min AMRAP

1 Power Clean and Push Jerk

1 "Squat Clean" & Split Jerk (165/110 lbs)

 

 

Friday

 

Crossfit Open Event 16.2

 

...to be announced Thursday evening 

 

If you're competing, we're going to make a little bit of an event out of it on Friday evenings at 5:15...we'll call it "Friday Night Lights."

 

If you're NOT competing, just come and watch, hang out, bring a beer and cheer us on while we struggle through it:-D

Bring a friend and show them what the "competitive side" of CrossFit looks like. 

 

And if your schedule doesn't allow you to come in at 5:15pm, or if you just don't want to do it in front of spectators, no worries...we will have a judge for you at any point throughout the day; just sign up like normal in Zen Planner. 

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