*Please be aware that people competing in the CrossFIt Open and will be working through out classes. To everyone competing in the open your chest must hit the bar on your pullups, if it does not it’s not a rep. You may used a mixed grip or chin up grip which should help a lot of people who will struggle. Coach Tom and Matt will both be out until Monday as they are off getting more certifications to make all of you better! But other coaches will be there to judge… Good Luck!

Strength: Overhead Squats 5 sets of 5

Conditioner: 10 Min AMRAP

-10 Overhead Squats (95,65)

-10 Burpees

Skill: Kipping Pull-Ups

Conditioner: 25Mins AMRAP (Teams of 2)

-30 Pull Ups

-30 KB Swing (red,yellow)

-30 Burpees

* Every 5 Mins each team will complete 40 mountain climbers (20 Each Athlete)

Skill/Strength: 10 Mins of Fasle Grip Work / Progressions

Conditioner: 15 Min AMRAP

-5 Box Jumps (30″, 24″)

-10 Shoulder to Overhead (135, 95)

-15 Hand Release Push Ups

-20 WallBalls (20,14)

-25 Alternating Lunge Steps

Extra Credit

-Core Work

Strength: 6 Reps every 2 minutes for 12 minutes

-6 Weighted Pull Ups

-6 Ring Rows

-6 Barbell Rows

Conditioner: 3 Rounds

-10 Deadlifts (135,95)

-10 Toes 2 Bar

-10 Burpees

STRENGTH: FRONT SQUAT

5-5-5-5-5, 2 MINUTE REST BETWEEN SETS

IN BETWEEN SETS, MAX SHOULDER TO OVER HEAD 75LBS/115LBS

CONDITIONER: DEATH BY WALL BALLS BY 3′S

3 WB’S THE FIRST MINUTE, 6 WB’S THE SECOND MINUTE, 9 WB’S THE THIRD MINUTE ETC. THE TIME REMAINING IN EACH MINUTE IS YOU REST TIME. WHEN YOU DO NOT PERFORM THE SPECIFIED REPS FOR THAT MINUTE YOU ARE FINISHED

EXTRA CREDIT: 3 ROUNDS

10 LEG LIFTS

10 HOLLOW ROCKS

10 HANGING KNEE RAISES

Classes will be scheduled as normal, but people participating in the open will be getting judged while classes are going on, so please be aware. Also it’s the first of the month, If you need to pay please bring your Payment. Thank You

Skill: Power Snatch

Conditioner: “14.1 Open WOD”  10 Min AMRAP

-30 Dubs

-15 Power Snatches (75,55)

TEAMS OF 3: RELAY FORMAT (TEAMMATE 1 MUST COMPLETE STEP UPS BEFORE TEAMMATE 2 CAN START ETC…

FOR TIME: CHIPPER

20 STEP UPS (10 EACH LEG)

20 SHOULDER TO OVER HEAD (115,75)

20 RING ROWS

20 DOUBLE UNDERS

20 SUMO DEADLIFT HIGH PULLS

20 HAND RELEASE PUSHUPS

20 DOUBLE UNDERS

20 BURPEES

1 ROPE CLIMB

TOMORROW IS THE LAST DAY TO REGISTER FOR THE REEBOK CROSSFIT GAMES OPEN! $20, 1 WORKOUT PER WEEK FOR 5 WEEKS. THE SATURDAY CLASS WILL BE DOING THE OPEN WORKOUTS WITH SCALE DOWNS IF NEEDED SO YOU MIGHT AS WELL SIGN UP ANYWAY. IT’S A LOT OF FUN AND A GREAT EXPERIENCE. ALL THE WODS ARE DONE AT THE BOX. IF ANY ONE IS STILL ON THE FENCE WATCH THE VIDEO BELOW FOR A LITTLE INSPIRATION…

SKILL: HANG SQUAT CLEAN

POWER LADDER: 1 MINUTE TO PERFORM A SUCCESSFUL HANG SQUAT CLEAN, AFTER A SUCCESSFUL LIFT YOU MOVE UP TO THE NEXT WEIGHT. WOMENS STARTING WEIGHT WILL BE 45LBS, MENS STARTING WEIGHT WILL BE 75LBS. THE WEIGHTS WILL INCREASE IN 10LBS INCREMENTS.

*THERE IS NO CONDITIONER FOR TODAY DUE TO TUESDAYS HIGH VOLUME CONDITIONING ALONG WITH THURSDAYS TEAM WOD CONDITIONER

5 MINUTES: MAX EFFORT AIR DYNE BIKE FOR CALORIES

1 MINUTE REST

5 MINUTE AMRAP: 5 CHEST TO BAR PULL UPS (ANY STYLE), 10 WALL BALLS

1 MINUTE REST

5 MINUTES: MAX EFFORT ROW FOR CALORIES

1 MINUTE REST

5 MINUTE AMRAP: 5 CHEST TO BAR PULL UPS (ANY STYLE), 10 WALL BALLS

THERE ARE 2 SCORES FOR THIS WOD

1.TOTAL CALORIES FROM ROW AND AIRDYNE COMBINED

2. TOTAL ROUNDS FROM AMRAP

Hey Guys and Gals, anyone who is planning on doing the open make sure you are registered by Wednesday night. The Open Starts Thursday Night!!! We will have our “OPEN Schedule” out later this week. If you still need to register click on the following link…

https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

STRENGTH: BACK SQUAT

REPS OF: 5-5-5-5-5, 2 MINUTE REST BETWEEN SETS

BETWEEN SETS WORK ON MUSCLE PROGRESSIONS

CONDITIONER: 21-15-9

- KB SWINGS ( RUSSIAN)

-GOBLET SQUATS ( BLUE, RED)

- BURPEES

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