Tuesday 02/03
Strength - Every 2:00 x 6 Sets
5-5-3-3-2-2 Bench Press
Build to a heavy set
WOD - Alt OTM x 6 Rounds (18:00)
Min 1 = Max Cal Row/Ski/Bike
Min 2 = Max Burpees
Min 3 = Max Wallballs (20/14)
Score = Total reps
Monday 02/02
Last day to register to participate in the Open wods with us ! Use the google sheet link to sign up. If you have trouble with the sheet please email or DM us ASAP!!! We will not be ordering extra shirts. You also must pre-register with us in order to participate during each Friday of the Open season, there will not be regular classes due to this event.
https://docs.google.com/spreadsheets/d/11AIhHaP5dwC8gMnVxpWg04fmRqgaHxTOIdxyXlaOWjo/edit?usp=drivesdk
If you’re on the fence , this is a great annual test to see how we’ve improved over time. If you’ve never done it before it’s also a great baseline to prove to yourself there always room to grow! Every once in a while the open wods repeat themselves. To see past wods or more info on what the Open is all about visit games.crossfit.com
Strength/Skill - OTM x 10 mins
E: 10 Bent over barbell rows
O: 40 DU
WOD - 5 RFT
RD 1 - 21 Sit Ups + 21 Power Cleans (95/65)
RD 2 -18 Sit Ups + 18 Power Cleans (115/85)
RD 3 -15 Sit Ups + 15 Power Cleans (135/95)
RD 4-12 Sit Ups+ 12 Power Cleans (155/105)
RD 5 - 9 Sit Ups + 9 Power Cleans (185/125)
REST 1:00 AFTER EVERY ROUND
Friday 01/30
Open registration. Open registration. Open registration. Open registration. Open registration. Open registration. Open registration. Open registration.
We need final shirt sizes in by this MONDAY! If you’re on the fence… WHY?! The open is the best time of year to test your abilities and how we have improved over time.
Those 3 Fridays (27th, 6th & 13th) will be event style, you must register with us to participate.
Scroll down to yesterday’s post for the clickable link to our google doc sheet for sign ups. If you have trouble filling out the sheet please email or DM us your info before Monday is over!!! (Or just DO IT NOW 🙃)
Strength Day
Part 1 - Every 2:00
8 x 4 Back Squats
@75-80% of 1RM
Part 2 - Every 90s x 10 Sets
Sets 1-5 = 1 Clean + 2 Jerks
Sets 6-10 = 1 Clean + Jerk
Build based off feel
Thursday 01/29
Open registration:
Please let the entire page load first before typing. Also reach out with your shirt size, division, and payment type if you have trouble with the google sheet.
Body Armor - 3 RNFT
16 KB Kong Rows
:30 Hollow Hold
25 Plate Russian Twists
WOD - For Time
3 Rounds
30 DU
10 Alt KB Goblet Lunges (53/36)
5 Bar MU
REST 2:00
3 Rounds
30 DU
10 Alt KB Goblet Lunges
5 Bar MU
Wednesday 01/28
Meant to make the Open link click-able yesterday, here it is!
Please let the entire page load first before typing. Also reach out with your shirt size, division, and payment type if you have trouble with the google sheet.
The shirt color choice is entirely up to you! Once the registration is closed we will split the field into Team Pat and Team Dom.
Only for these 3 Fridays of the Open season you must register with us to participate during this time. There will be no regular classes.
Strength - Every 2:00 x 6 Sets
3 DL + 2 Power Clean + 1 Hang Power Clean
Unbroken set, tap & go! Build based off feel
WOD - For total HPCs
2:00 AMRAP + 1:00 Rest
20 KB Swings (53/36)
20 Box Jumps (24/20)
Max Hang Power Cleans (115/85)
4:00 AMRAP + 1:00 Rest
30 KB Swings
30 Box Jumps
Max HPC
6:00 AMRAP
40 KB Swings
40 Box Jumps
Max HPC