* 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. * EVENT STARTS AT 10AM!
* ON FRIDAY NIGHT WE WILL HAVE A HEAT LIST ON THE BLOG OF WHEN YOU WILL PERFORM YOUR WORKOUT. YOU WILL HAVE 3 OPTIONS TO COMPLETE THE WORKOUT.
OPTION#1 - WE WILL PROGRAM 14.2 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.
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. "DEATH BY BURPEE" - MIN 1 DO 1 BURPEE/MIN 2 DO 2....ETC..WORKOUTS OVER WHEN YOU CANNOT COMPLETE THE MINUTE! 3. REST DAY
* THIS IS NOT OPEN GYM. YOU HAVE THOSE 3 OPTIONS LISTED ABOVE. PLEASE DO NOT MAKE US BE THE BAD GUY. * IF YOU ARE NOT DOING THE OPENS JUST COME IN LIKE ANY OTHER DAY!
- PLEASE WATCH STANDARDS VIDEO WARM-UP
1 MIN DOUBLES
SHOULDER AND HIP MOBILITY
REVIEW AND DRILL OHS
REVIEW AND DRILL C2B PULLUPS AND GRIP
CURRENT GYM LEADER - IN THE CROSSFIT OPENS! - COREY.
KISSY FACE?
ROWS!
5PM SQUAD!
DEADLIFTS!
WARM-UP
2 MIN JOG AROUND RIG
USA - W WARM-UP
(SNATCH GRIP PUSH PRESS/OHS/SNATCH BALANCE/MID THIGH POWER SNATCH/HANG POWER SNATCH/BELOW KNEE POWER SNATCH/POWER SNATCH) STRENGTH
5X3 - TNG POWER SNATCH @90% OF 3RM
WOD
500M ROW X 5
* IF SMALL CLASS REST 1:1 OR REST WHILE PARTNER ROWS
* SCORE BEST AND WORST ROWS
* IF YOU DEVIATE MORE THAN +/- 7 SECONDS YOU OWE 50 BURPEES FOR TIME AT THE END OF CLASS!
WARM-UP
250M ROW NO ARMS
250M ROW NO LEGS
30 HAND RELEASE PUSHUPS
30 V-UPS
REVIEW AND DRILL DEADLIFTS RANDOM TESTER
500M SPEED TEST!
- WE ARE NOT ROWING 500M - WE ARE GOING TO TRY TO SEE HOW HARD AND LOW YOU CAN GET THAT 500M PACE DOWN TO.
* 77 PR'S ON OUR 3RM FRONT SQUATS TODAY! WHICH WORKS OUT TO 77% OF THE ATHLETES PR'D TODAY. PRETTY AWESOME STAT!!!
- SWEETS GETS A BENT ARM MUSCLE-UP!!!! CONGRATS PAL.
SKUDIN GETS 100 WALLBALLS IN A ROW AND FINISHES KAREN 5:21!
WE HAVE NEW WINTER HATS IN. SUPPLIES ARE LIMITED SO COME GET ON!
WARM-UP
1 MIN DOUBLES
2 MIN JOG AROUND RIG
10 BURPEES
REVIEW AND DRILL POWER CLEANS STRENGTH
5X3 @90% OF LAST WEEKS 3RM TNG POWER CLEAN
* IF YOU DO NOT KNOW YOUR 3RM FIND IT!
WOD
5 ROUNDS
10 POWER CLEANS (135/95)
10 BURPEES OVER THE BAR
** 11AM LAST CHANCE WORKOUT FOR CHALLENGE PEOPLE ONLY!
*** EVERYONE WHO DID THE OPENS YOU ARE RESPONSIBLE FOR SUBMITTING YOUR OWN SCORE. IT MUST BE SUBMITTED BY 2PM MONDAY AFTERNOON.
**** CONGRATULATIONS TO EVERYONE WHO COMPLETED 14.1 TODAY. TODAY HAD SOME OF THE COOLEST MOMENTS AT KIP TO DATE. SO PROUD OF OUR COMMUNITY AND EVERYBODY'S WORK ETHIC! WARM-UP
400M RUN
10 STEP UPS
10 BOX JUMPS
10 KB SWINGS (LIGHT/MED/HEAVY)
REVIEW AND DRILL PUSH PRESS
* W/ A PARTNER 1 PERSON HANGS ON A BAR **WHILE THE OTHER PERSON COMPLETES THE ENTIRE WOD. *** EVERY DROP OF THE BAR = 5 TEAM BURPEES FOR BOTH PEOPLE. **** AFTER PARTNER 1 COMPLETES THE ENTIRE WOD - PARTNER B DOES THE WORKOUT AND PARTNER A HANGS.
