Thursday

WOD

15 min of:
:30 sec hollow hold
8 MB Hamstring Curls
10 Rear Delt Fly

then  choose 1 of the following:

-ROMWOD
-Cardio

-Make Up a missed WOD

CASH OUT

Extra Mobility !

Wednesday

BUY IN

Every 90 Seconds x 5
5 Push Jerks , increase every round

WOD


For Time:
400 Meter Run
21 Front Squats (115/80)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Front Squats (115/80)
15 Burpee Box Jumps (24/20)
400 Meter Run
9 Front Squats (115/80)
9 Burpee Box Jumps (24/20)

400 Meter Run

CASH OUT

Extra Mobility !

Tuesday

WOD

"Havana"

AMRAP in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans 185/125

CASH OUT

Extra Mobility !

Monday

BUY IN

EMOTM x 8 min:
Station 1: 8 HSPU
Station 2: 12 Pistols or Walking Lunge Steps

WOD

10 rounds for time of:
1 power snatch
3 overhead squats 135/95

RX+ = 185/135

CASH OUT

Extra Mobility !

18.1

ANNOUNCEMENT:

Welcome to the Open! Enjoy these test of fitness. If you'd like to see how you compare to others please visit games.crossfit.com for the leaderboard. You do NOT have to sign up to view that.


Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 min

8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row

Thursday

BUY IN

15 min of:
Snatch-Grip RDL x 6 reps
Single-Arm DB Press x 8 reps
100-Meter Suitcase Carry

WOD

then  choose 1 of the following:

-ROMWOD
-Cardio
-Make Up a missed WOD except Tuesdays

CASH OUT

Extra Mobility ! The Open is here tonight!

Wednesday

BUY IN

12 min EMOTM:
Station 1: Row 12/10 Cals
Station 2: 10 Front squat 135/95
Station 3: 15 Superman

WOD


For Time:
21 – 15 – 9
Wall Balls (20/14)
Pull-ups
Burpees
Kettlebell Swings (53/35)

CASH OUT

Extra Mobility ! The Open is here Friday!

Tuesday

WOD


For time:
1-Mile Run
20 Man Makers PYW
800 meter Run
40 Handstand Push-Ups
400 meter Run
60 Box Jump Overs (24″/20″)

CASH OUT

Extra Mobility ! The Open is here Friday!

Monday

BUY IN

AMRAP 7 minutes of:
10 Dumbbell Snatches (50/35 lbs)
3 Bar Muscle-Ups

rest 5 minutes

WOD


5 Rounds:
50 Double Unders
20 Pistols

10 Hang Power Cleans (155/105)

CASH OUT

Extra Mobility ! The Open is here Friday!

Friday

BUY IN

N/A

WOD


"T"
5 rounds for time of:
100-meter run
10 squat clean thrusters 115/75
15 kettlebell swings 70/53
100-meter run

rest 2 min after each round

CASH OUT

Remainder of class to work on TGU and Pistols

Thursday

BUY IN

Extra calf and ITB mobility , we are running tomorrow too.

WOD


Five rounds for time of:
400 Meter Run/500m Row/20 Cal Bike (you choose)
6 Ground to Overhead (155/105 lbs)
12 Chest-to-Bar Pull-Ups

CASH OUT

N/A

Wednesday

BUY IN

Practice the new standards for the burpee and db snatch prior to WOD

WOD


Every 10 min, for 40 min for times:
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alt 1-Arm DB Snatches (50/35 lbs)
Run 400 Meters

CASH OUT

N/A

Tuesday

BUY IN


Alternating On the Minute x 8
Odd Minutes – 40-50 Double Unders
Even Minutes – :30 Secs Max SHSPU

WOD


21-15-9 reps for time of:
Push presses 135/95
Power cleans 135/95

CASH OUT

3 x 100m Waiters Carry(50m each arm)

Monday

BUY IN


Every 90 seconds x 5 rounds
Back Squat 4-5 reps 65-70% 1RM

WOD


Three rounds for time of:
15 Overhead Squats (115/75 lbs)
15 Toes-to-Bar

CASH OUT

5 x 1 Sled Push , get heavy

Friday

BUY IN

Row 500m x 4

WOD

For time:
80 Double-Unders
40 Russian Kettlebell Swings 53/35
20 HRPU
800 Meter Run
20 HRPU
40 Russian Kettlebell Swings
80 Double-Unders

CASH OUT

Rest up for the competition Saturday!

Thursday

BUY IN

5 x :30 sec HS Hold

WOD

AMRAP 20 minutes of:
25-Ft DB OH Walking Lunge Steps
30 Double Unders
25-Ft DB OH Walking Lunge Steps
6 Ring Muscle-Ups

Wednesday

BUY IN

:30 sec work/:15 sec rest for 6 rounds
Power Snatch 95/65
Box Jump

WOD

3 Rounds:
15 Hang Power Cleans (115/75)
15 Barbell-Facing Burpees

CASH OUT

4 x 8 Barbell Row

Tuesday

BUY IN

200m Run x  5
rest :30 sec between runs

WOD

Three sets for times of:
40 Wall Balls
30 Alt Dumbbell Snatches 50/35
20 Pull-Ups
10 Strict Handstand Push-Ups
Rest 4 minutes

Monday

BUY IN

On the :90 Seconds x 7:
Power Clean + Hang Squat Clean + Front Squat

*build over the sets

WOD

EMOTM 21 minutes:
Minute 1: Row 15/12 Calories
Minute 2: 15 Toes-to-Bar
Minute 3: 12 Thrusters (115/75 lbs)

CASH OUT

4 x 8 1-leg RDL w/ DB/KB

Friday

WOD

“CompTrain Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups

CASH OUT

Extra Mobility!!!!!