* THE SCHEDULE IS POSTED BELOW! WE WOULD LOVE EVERYONE TO COME OUT EACH WEEK FOR THE ENTIRE EVENT. THE LOUDER YOU ARE THE FASTER WE GO! GOOD LUCK EVERYONE.
DID HE GET THAT REP?
PLEASE READ OVER SCHEDULE AND MAKE SURE YOU ARE THEIR TO JUDGE AS WELL! PLEASE WATCH VIDEO BELOW!
PLEASE WATCH STANDARDS CAREFULLY!
OPEN WOD 14. 1
AMRAP 10 MIN
30 DOUBLES
15 POWER SNATCHES (75/55) (GROUND TO OH)
* ON FRIDAY NIGHT WE WILL HAVE A HEAT LIST ON THE BLOG OF WHEN YOU WILL PERFORM YOUR WORKOUT. YOU WILL HAVE 2 OPTIONS TO COMPLETE THE WORKOUT.
OPTION#1 - WE WILL PROGRAM 14.1 FOR FRIDAYS GROUP CLASS. IF YOU SIGN UP FOR THE OPENS AND CANNOT MAKE SATURDAY YOU MAY DO THE WORKOUT ON FRIDAY BEING JUDGED. WE WILL NOT UNDER ANY CIRCUMSTANCE JUDGE YOU AT ANOTHER DATE.
OPTION#2 - WE WILL DO A SATURDAY IN HOUSE "OPENS THROW-DOWN" WHERE WE WILL HAVE HEATS LISTED AND EVERYONE WILL HAVE A JUDGE. WE WILL PUT UP YOUR INDIVIDUAL HEAT TIME FRIDAY NIGHT. WE WOULD LOVE EVERYONE TO BE THERE ALL DAY BUT WE UNDERSTAND LIFE COMES UP. WE EXPECT EVERYONE THERE 30 MIN BEFORE YOUR HEAT TIME, WARMED UP AND READY TO GO.
OPTION#3 - IF YOU WANT TO GET A WORKOUT IN TM AND PLAN ON ATTENDING THE SAT OPENS WORKOUT, YOU HAVE 3 OPTIONS 1. YOU CAN DO THE OPEN WORKOUT FRIDAY AND SATURDAY (WE DO NOT RECOMMEND) 2. 2K ROW FOR TIME 3. REST DAY
* THIS IS NOT OPEN GYM. YOU HAVE THOSE 3 OPTIONS LISTED ABOVE. PLEASE DO NOT MAKE US BE THE BAD GUY TM. * IF YOU ARE NOT DOING THE OPENS JUST COME IN LIKE ANY OTHER DAY! **** HAPPY BDAY KELLY! CROSSFIT OPENS WOD 14.1 WARM-UP REVIEW AND DRILL DOUBLES REVIEW AND DRILL POWER SNATCHES REVIEW JUDGING AND BREAKING UP CLASSES INTO HEATS! WOD AMRAP 10 MIN 30 DOUBLES 15 POWER SNATCHES (75/55)
** THE 2014 OPENS WORKOUT 14.1 WILL BE ANNOUNCED THURSDAY NIGHT AT 7PM. ON FRIDAY NIGHT WE WILL HAVE A HEAT LIST ON THE BLOG OF WHEN YOU WILL PERFORM YOUR WORKOUT. YOU WILL HAVE 2 OPTIONS TO COMPLETE THE WORKOUT.
OPTION#1 - WE WILL PROGRAM 14.1 FOR FRIDAYS GROUP CLASS. IF YOU SIGN UP FOR THE OPENS AND CANNOT MAKE SATURDAY YOU MAY DO THE WORKOUT ON FRIDAY BEING JUDGED.
OPTION#2 - WE WILL DO A SATURDAY IN HOUSE "OPENS THROW-DOWN" WHERE WE WILL HAVE HEATS LISTED AND EVERYONE WILL HAVE A JUDGE. WE WILL PUT UP YOUR INDIVIDUAL HEAT TIME FRIDAY NIGHT. WE WOULD LOVE EVERYONE TO BE THERE ALL DAY BUT WE UNDERSTAND LIFE COMES UP. WE EXPECT EVERYONE THERE 30 MIN BEFORE YOUR HEAT TIME, WARMED UP AND READY TO GO.
WHAT IS EIDENS DOING?
IS KATH GONNA GET A MUSCLE-UP THIS OPENS? IF SHE DOES DINNER MIGHT BE WAITING FOR HER?
SEAN TEACHING SOME POWER CLEANS!
6AM!
6AM!
WARM-UP
1 MIN DOUBLES
10 ABMAT SITUPS
REVIEW AND DRILL POWER SNATCHES STRENGTH
FIND 3RM POWER SNATCH
* THE 2014 OPENS WORKOUT 14.1 WILL BE ANNOUNCED THURSDAY NIGHT AT 7PM. ON FRIDAY NIGHT WE WILL HAVE A HEAT LIST ON THE BLOG OF WHEN YOU WILL PERFORM YOUR WORKOUT. YOU WILL HAVE 2 OPTIONS TO COMPLETE THE WORKOUT.
OPTION#1 - WE WILL PROGRAM 14.1 FOR FRIDAYS GROUP CLASS. IF YOU SIGN UP FOR THE OPENS AND CANNOT MAKE SATURDAY YOU MAY DO THE WORKOUT ON FRIDAY BEING JUDGED.
OPTION#2 - WE WILL DO A SATURDAY IN HOUSE "OPENS THROW-DOWN" WHERE WE WILL HAVE HEATS LISTED AND EVERYONE WILL HAVE A JUDGE. WE WILL PUT UP YOUR INDIVIDUAL HEAT TIME FRIDAY NIGHT. WE WOULD LOVE EVERYONE TO BE THERE ALL DAY BUT WE UNDERSTAND LIFE COMES UP. WE EXPECT EVERYONE THERE 30 MIN BEFORE YOUR HEAT TIME, WARMED UP AND READY TO GO. WARM-UP
500M ROW
15 WALLBALLS
REVIEW AND DRILL T2B
REVIEW AND DRILL POWER CLEANS
REVIEW AND DRILL PUSH JERKS STRENGTH
FIND 3RM TNG POWER CLEAN
* BUSY LITTLE SUNDAY! AWESOME JOB BY THE SUNDAY PARTNER WORKOUT, AND HUGE CONGRATS TO EVERYONE FROM THE NUTRITION CHALLENGE. 1 WEEK DOWN AND EVERYONE WHO SHOWED UP DID GREAT. KEEP UP THE PROGRESS AND STICK TO THE NUTRITION!!!!
SUNDAY PARTNER WORKOUT!
NUTRITION CHALLENGE SQUAD!
NUTRITION CHALLENGE SQUAD!
NUTRITION CHALLENGE SQUAD!
NUTRITION CHALLENGE SQUAD!
GREG!
TARA AND BANEGAS!
K. BRADY!
MIKE!
WARM-UP
1 MIN DOUBLES
20 STRICT T2B
HAND RELEASE PUSHUP STANDARDS
REVIEW AND DRILL FRONT SQUATS
STRENGTH
FRONT SQUATS OFF OF 1RM
EMOM MINUTES 1 - 4 = 3 FRONT SQUATS @ 75%
EMOM MINUTES 6 - 9 = 2 FRONT SQUATS @85%
EMOM MINUTES 10 - 13 = 1 FRONT SQUAT @95%
WOD
100-80-60-40-20 - DOUBLE UNDERS
10-20-30-40-50 - HAND RELEASE PUSHUPS
