ANNOUNCEMENTS
The 2018 Open is done! This week will be a transition week as we prepare for our next cycle, details on that to come soon.
BUY IN
Row/Bike 15 cal x 3
WOD
With a partner , AMRAP in 18 minutes of:
15 OHS, 135/95
15 C2B
15 Squat Snatches, 135/95
15 C2B
15 Front Squats, 135/95
15 C2B
15 Squat Cleans, 135/95
15 C2B
CASH OUT
N/A - Be ready for new cycle on Monday!
Thursday, March 29
Wednesday, March 28
Thursday
ANNOUNCEMENTS
The 2018 Open is done! This week will be a transition week as we prepare for our next cycle, details on that to come soon.
BUY IN
Power Snatch
Every 75 seconds x 6 sets
1 rep - build from 60-80%
WOD
AMRAP in 12 minutes of:
12 Deadlifts (225/155 lbs)
12 Dumbbell Push Press PYW
12 Ring Dips
CASH OUT
Sled Push with remaining time , coach choice on load
The 2018 Open is done! This week will be a transition week as we prepare for our next cycle, details on that to come soon.
BUY IN
Power Snatch
Every 75 seconds x 6 sets
1 rep - build from 60-80%
WOD
AMRAP in 12 minutes of:
12 Deadlifts (225/155 lbs)
12 Dumbbell Push Press PYW
12 Ring Dips
CASH OUT
Sled Push with remaining time , coach choice on load
Tuesday, March 27
Wednesday
ANNOUNCEMENTS
The 2018 Open is done! This week will be a transition week as we prepare for our next cycle, details on that to come soon.
BUY IN
DB Step Ups
4 x 12 each leg
*weight so you can stand to full extension before placing other leg down
WOD
10-20-30-20-10
Alternating Pistols
Burpees
DB Snatch 50/35
CASH OUT
Quad Smash + Couch Stretch
The 2018 Open is done! This week will be a transition week as we prepare for our next cycle, details on that to come soon.
BUY IN
DB Step Ups
4 x 12 each leg
*weight so you can stand to full extension before placing other leg down
WOD
10-20-30-20-10
Alternating Pistols
Burpees
DB Snatch 50/35
CASH OUT
Quad Smash + Couch Stretch
Monday, March 26
Tuesday
ANNOUNCEMENTS
The 2018 Open is done! This week will be a transition week as we prepare for our next cycle, details on that to come soon.
BUY IN
Run 600m x 3
Rest 90 seconds in between
WOD
AMRAP in 14 minutes of:
40 Double-Unders
10 Strict Handstand Push-Ups
20 A-Kettlebell Swings 53/35
CASH OUT
4 x 8 Chest to Ring Pull-Ups
The 2018 Open is done! This week will be a transition week as we prepare for our next cycle, details on that to come soon.
BUY IN
Run 600m x 3
Rest 90 seconds in between
WOD
AMRAP in 14 minutes of:
40 Double-Unders
10 Strict Handstand Push-Ups
20 A-Kettlebell Swings 53/35
CASH OUT
4 x 8 Chest to Ring Pull-Ups
Sunday, March 25
Monday
ANNOUNCEMENTS
The 2018 Open is done! This week will be a transition week as we prepare for our next cycle, details on that to come soon.
BUY IN
Clean and Jerk
Every 90 seconds x 6 sets
1 rep - build from 60-80%
WOD
Four rounds for time of
6 Power Cleans 135/95
12 Toes-to-Bar
15 Box Jump Overs (24″/20″)
RX+ = 185/135
CASH OUT
4 x :30 sec L-hang
The 2018 Open is done! This week will be a transition week as we prepare for our next cycle, details on that to come soon.
BUY IN
Clean and Jerk
Every 90 seconds x 6 sets
1 rep - build from 60-80%
WOD
Four rounds for time of
6 Power Cleans 135/95
12 Toes-to-Bar
15 Box Jump Overs (24″/20″)
RX+ = 185/135
CASH OUT
4 x :30 sec L-hang
Thursday, March 22
18.5 - Final Open Test!
WOD
CrossFit Games Open 18.5, 11.6 and 12.5
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Crossfit Games Open 18.5 Scaled
Complete as many reps as possible in 7 minutes of:
3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
CrossFit Games Open 18.5, 11.6 and 12.5
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Crossfit Games Open 18.5 Scaled
Complete as many reps as possible in 7 minutes of:
3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Wednesday, March 21
Thursday
BUY IN
15 min of:
Band Pull-Throughs x 10 reps
Nose-to-Wall HS Hold x 60 secs
Band Face Pull x 10 Reps
WOD
then choose 1 of the following:
-ROMWOD
-Cardio
-Make Up a missed WOD
CASH OUT
Extra Mobility!
15 min of:
Band Pull-Throughs x 10 reps
Nose-to-Wall HS Hold x 60 secs
Band Face Pull x 10 Reps
WOD
then choose 1 of the following:
-ROMWOD
-Cardio
-Make Up a missed WOD
CASH OUT
Extra Mobility!
Tuesday, March 20
Wednesday
WOD
For time:
800 Meter Run
75 Wall Ball Shots (20/14 lbs)
50 R-Kettlebell Swings (70/53)
50 Toes-to-Bar
50 Dumbbell S2OH (50/35 lbs)
75 Air Squats
800 Meter Run
CASH OUT
Extra Mobility!
For time:
800 Meter Run
75 Wall Ball Shots (20/14 lbs)
50 R-Kettlebell Swings (70/53)
50 Toes-to-Bar
50 Dumbbell S2OH (50/35 lbs)
75 Air Squats
800 Meter Run
CASH OUT
Extra Mobility!
Monday, March 19
Tuesday
BUY IN
Front Squat
Every 90 seconds x 6
5 reps @ 55-60% 1RM
WOD
For Time:
100-80-60-40-20: Double Unders
25-20-15-10-5: AbMat Sit-Ups
10-8-6-4-2: Power Clean 135/95
CASH OUT
Extra Mobility!
Front Squat
Every 90 seconds x 6
5 reps @ 55-60% 1RM
WOD
For Time:
100-80-60-40-20: Double Unders
25-20-15-10-5: AbMat Sit-Ups
10-8-6-4-2: Power Clean 135/95
CASH OUT
Extra Mobility!
Sunday, March 18
Monday
BUY IN
EMOTM x 7 min
1 Snatch
all rounds between 60-70%
WOD
AMRAP in 20 minutes of:
5 Snatches 95/65
6 Burpee Pull-Ups
RX+ = 3 Ring MU
CASH OUT
Extra Mobility!
EMOTM x 7 min
1 Snatch
all rounds between 60-70%
WOD
AMRAP in 20 minutes of:
5 Snatches 95/65
6 Burpee Pull-Ups
RX+ = 3 Ring MU
CASH OUT
Extra Mobility!
Thursday, March 15
18.4
BUY IN
Low back and Hamstring mobility
WOD
Crossfit Games Open 18.4
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Crossfit Games Open 18.4 Scaled
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
Wednesday, March 14
Thursday
BUY IN
15 min of:
Kettlebell Biceps Curls x 8
Kneeling Palloff Press x 10
100m Farmers Carry
WOD
choose 1 of the following:
-ROMWOD
-Cardio
-Make Up a missed WOD
15 min of:
Kettlebell Biceps Curls x 8
Kneeling Palloff Press x 10
100m Farmers Carry
WOD
choose 1 of the following:
-ROMWOD
-Cardio
-Make Up a missed WOD
Tuesday, March 13
Wednesday
BUY IN
EMOTM x 7 min
2 Power Clean + Jerk
build over the 7 rounds for technique
WOD
5 rounds for time of:
Run 400 meters
15 thrusters 95/65
CASH OUT
Extra Mobility
EMOTM x 7 min
2 Power Clean + Jerk
build over the 7 rounds for technique
WOD
5 rounds for time of:
Run 400 meters
15 thrusters 95/65
CASH OUT
Extra Mobility
Monday, March 12
Tuesday
BUY IN
4 rounds for Quality:
8 HSPU
10 Pull-Ups
WOD
AMRAP in 8 minutes of:
5 Power Snatches (95/65 lbs)
10 Box Jump-Overs (24″/20″)
RX+ = 135/95
CASH OUT
Extra Mobility!
4 rounds for Quality:
8 HSPU
10 Pull-Ups
WOD
AMRAP in 8 minutes of:
5 Power Snatches (95/65 lbs)
10 Box Jump-Overs (24″/20″)
RX+ = 135/95
CASH OUT
Extra Mobility!
Sunday, March 11
Monday
BUY IN
Back Squat
Every 90 seconds x 6
6 reps @ 55-60% 1RM
WOD
AMRAP in 12 minutes of:
6 Power Cleans (135/95 lbs)
12 Front Racked Alternating Revere Lunges (135/95 lbs)
12 Bar-Facing Burpees
CASH OUT
Extra Mobility!
Back Squat
Every 90 seconds x 6
6 reps @ 55-60% 1RM
WOD
AMRAP in 12 minutes of:
6 Power Cleans (135/95 lbs)
12 Front Racked Alternating Revere Lunges (135/95 lbs)
12 Bar-Facing Burpees
CASH OUT
Extra Mobility!
Thursday, March 8
18.3
Crossfit Games Open 18.3
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
Wednesday, March 7
Thursday
WOD
15 min of:
8 Strict Pull-ups
1 Wall Walk to :30 sec HS Hold
5 Split Jerk (load based on feel)
then choose 1 of the following:
-ROMWOD
-Cardio
-Make Up a missed WOD
CASH OUT
Extra Mobility !
15 min of:
8 Strict Pull-ups
1 Wall Walk to :30 sec HS Hold
5 Split Jerk (load based on feel)
then choose 1 of the following:
-ROMWOD
-Cardio
-Make Up a missed WOD
CASH OUT
Extra Mobility !
Tuesday, March 6
Wednesday
BUY IN
EMOTM x 7 min
1 Snatch + 1 OHS
build over the 7 rounds for technique
WOD
Five rounds for time of:
15 Wall Ball Shots (20/14 lbs)
12 Power Snatches (95/65 lbs)
9 Burpee Pull-Ups
RX+ = 6 Muscle-Ups
CASH OUT
Extra Mobility !
EMOTM x 7 min
1 Snatch + 1 OHS
build over the 7 rounds for technique
WOD
Five rounds for time of:
15 Wall Ball Shots (20/14 lbs)
12 Power Snatches (95/65 lbs)
9 Burpee Pull-Ups
RX+ = 6 Muscle-Ups
CASH OUT
Extra Mobility !
Monday, March 5
Tuesday
BUY IN
3x - Alternating movements with a partner (1 runs , 1 rows):
Row 500m
Run 400m
WOD
Four rounds for time of:
10 Power Cleans (135/95 lbs)
40 Double-Unders
CASH OUT
Extra Mobility !
3x - Alternating movements with a partner (1 runs , 1 rows):
Row 500m
Run 400m
WOD
Four rounds for time of:
10 Power Cleans (135/95 lbs)
40 Double-Unders
CASH OUT
Extra Mobility !
Sunday, March 4
Monday
BUY IN
Every 90 sec x 6 rounds
5 Deadlift @ 50% 1RM
WOD
Three rounds for time of:
400 Meter Run
20 Toes to Bar
40 Lunges with 53/35 KB in Goblet Position
CASH OUT
Extra Mobility !
Every 90 sec x 6 rounds
5 Deadlift @ 50% 1RM
WOD
Three rounds for time of:
400 Meter Run
20 Toes to Bar
40 Lunges with 53/35 KB in Goblet Position
CASH OUT
Extra Mobility !
Thursday, March 1
18.2
BUY IN
Squat mobility + warm up to a little under your first clean attempt
Get on the AAB to get those quads ready!
WOD
Crossfit Games Open 18.2
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 Scaled
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)
-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 A
Use the remaining time from 18.2 to accomplish a 1RM clean
CASH OUT
Get the gunk out of those quads! roll, smash, etc
Squat mobility + warm up to a little under your first clean attempt
Get on the AAB to get those quads ready!
WOD
Crossfit Games Open 18.2
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 Scaled
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)
-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 A
Use the remaining time from 18.2 to accomplish a 1RM clean
CASH OUT
Get the gunk out of those quads! roll, smash, etc
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