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Sunday 4/3/2016 – Open Gym

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Sunday 4/3/2016 – Open Gym

Open Gym: 10:00AM – 12:00PM

Come in and do a WOD you missed with friends, or work on a weakness with a coach!

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Saturday – 4/2/2016

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Saturday – 4/2/2016

Team WOD
AMRAP 20

20 Cal Row Relay

While “waiting” for your turn to row…
AMRAP Burpees Over 20″ Box

Teams must cycle members on every burpee, as well as in order through the row station.

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Friday – 4/1/2016

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Friday – 4/1/2016

Skill: Rope Climbs

Test: 1000m Row

MetCon
For Time

Rx’d
10 Strict Pull-Ups
1 Toes-To-Bar
9 Strict Pull-Ups
2 Toes-To-Bar
8 Strict Pull-Ups
3 Toes-To-Bar
7 Strict Pull-Ups
4 Toes-To-Bar
6 Strict Pull-Ups
5 Toes-To-Bar
5 Strict Pull-Ups
6 Toes-To-Bar
4 Strict Pull-Ups
7 Toes-To-Bar
3 Strict Pull-Ups
8 Toes-To-Bar
2 Strict Pull-Ups
9 Toes-To-Bar
1 Strict Pull-Ups
10 Toes-To-Bar

*Perform two (2) 20′ shuttle runs (out and back = 1) any time you come off the bar*

Scaled
Band-Assisted Strict Pull-Ups
Hanging Knee Raises
Perform the shuttle run before each set of pull-up, instead of when coming off the bar

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Thursday – 3/31/2016

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Thursday – 3/31/2016

Strength: Push Press
2-2-2-2-2

Work up to a heavy double.
Dip, don’t tip.
Work on staying tight through the midline and rebounding the second rep if possible, as if in a MetCon.
Try to beat the weight you got for a heavy triple on Monday 3/21/2016.

MetCon
AMRAP 8
200m Run
20 Russian Kettlebell Swings 53/35#

Rest 4:00

AMRAP 5
200m Run
20 Russian Kettlebell Swings 53/35#

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Wednesday – 3/30/2016

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Wednesday – 3/30/2016

Skill: Double-Unders

MetCon
EMOM 30 (Alternating/Cycling Each Minute)

25 Double-Unders
3 Power Cleans + 3 Power Jerks 135/95#
AMRAP Wall Balls 20/14# 10/9′

Score = Total Wall Balls

(Psst! The Open is over and the “long day” is back.)

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Tuesday – 3/29/2016

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Tuesday – 3/29/2016

Weightlifting: 
EMOM 10

Power Snatch + Hang Squat Snatch + Overhead Squat

Complete the complex each minute.
Complete the reps unbroken.
Start with a weight you are confident you will be successful with in the first minute.
Increase weight from minute to minute based on successful lifts and feel.
If you perform the complex successfully on two consecutive minutes, you must increase weight.
If you fail to perform the complex on two consecutive minutes, you must decrease weight, then build back up.

MetCon
2 Rounds AFAP (As Fast As Possible!)

500m Row
20 Box Jumps 24/20″
400m Run
20 Hand-Release Burpees Onto A Plate*

*Perform all burpees with a hand release at the bottom, and a hop onto a 45# bumper plate to complete each rep.

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Monday – 3/28/2016

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Monday – 3/28/2016

Strength: Front Squat
3×5

After warming up, use the same weight for all three work sets of five reps.
This weight should be approximately 75% of your front squat 1RM, 85% of the back squat 3×5 weight you used last week, or close to 65% of your back squat 1RM.

MetCon
AMRAP 10

10 Chest-To-Bar Pull-Ups
5 Handstand Push-Ups
15 Kettlebell Goblet Squats 70/53#

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Sunday 3/27/2015 – Open Gym

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Sunday 3/27/2016 – Open Gym

Open Gym: 10:00AM – 12:00PM

Come in and do a WOD you missed with friends, or work on a weakness with a coach!

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Saturday 3/26/2016 – Partner WOD

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Saturday 3/26/2016

Partner WOD

AMRAP 20

30 Pull-Ups
30 Box Jumps 30/24″
30 Weighted Push-Ups 45/25# Plate
400m Run with ONE 45/25# Plate

One partner performing reps at any time.
Both partners run together, with one plate, trading the carry whenever they choose.

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2016 CFW Open – 16.5 (14.5)

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THE CFW OPEN FINALE IS TONIGHT WITH 16.5!
Here’s the official announcement video from last night!

POTLUCK SOCIAL TONIGHT after the final heat, so bring food and drinks to share, and come hungry!!!

CrossFit classes will be at 6:00AM, 9:30AM, 3:30PM and 4:30PM. The WOD will be 16.5

Following the 4:30PM class we will have the workout, heats, and judges organized and ready for all those participating.

Wear your CFW Open shirt! Bring drinks! Bring food! Have fun!

Friday 3/25/2016 – CrossFit Open Workout 16.5

16.5 (14.5)

Rx
21-18-15-12-9-6-3

Thrusters 95/65
Bar-Facing Burpees Over-The-Bar

Scaled
21-18-15-12-9-6-3

Thrusters 65/45
Bar-Facing Burpees Over-The-Bar

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