Programming for February 25th through March 3, 2019

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Athlete: Andrew Ilch Photo: @supercleary

Athlete: Andrew Ilch
Photo: @supercleary


TEAM TOTALS for 19.1 are not finalized.
The top Men and Women so far are:
Rob Moloney (Ducks), Joe Masone (Back 2 Future), Ryan Jantzen (Ducks)
Jenna Razeq (Back 2 Future), Julia Brazil (Jurassic Park), Nikki Candrilli (Ducks)

If you have yet to complete 19.1, the available times Monday are:
7:00am-8:30am Open Gym
8:30am Class
12:00pm-5:00pm Open Gym
***You must have a judge***

REMEMBER to submit your open scores to games.crossfit.com if you are registered. Being registered on the games site also earns your in-house team 5 points. You have until Monday 8pm to register. In order to earn all 5 of those points, you must submit your score each week, Simply registering and not submitting will not earn your team points. See below for more scoring…

The point system and rules are:
+5 Points for registering on games.crossfit.com
+5 Points for completing the judges course. (forward the email to your coach)
+5 Points for one male and one female “spirit of the open” each week.
+5 Points for the team with the best attendance for the week.
+1 Point for participating each week. (Any allowed time Thurs-Mon)
+3 Points for PR’s
+1 Point for 3rd Place RX Athlete, Scaled Athlete & Team each week.
+2 Points for 2nd Place RX Athlete, Scaled Athlete & Team each week.
+3 Points for 1st Place RX Athlete, Scaled Athlete & Team each week.
-2 Points for re-doing a workout.

If you can perform a workout RX, you should do the workout RX and not scaled just to be advantageous to your teams score.
You may not judge your significant other. It’s also preferred if you judge a member of a different team




———
Monday February 25, 2019

CROSSFIT
WARMUP:
1 Minute Ski
1 Minute Bike
10 Inchworms
10 Groiners
10 Lunges
15 Single Arm High Pulls (each)
20 Sec Hip Bridge Hold
10 Hollow Body Focused Kips
10 Arch Body Focused Kips
10 Tight Kips


STRENGTH SUPERSET:
4x10 Back Rack Lunges (45% of Back Squat)
4x6 Low Ring Hamstring Curls
- rest 2 minutes -


WOD (T) -
EMOM 20
A: 15/10 Calorie Ski
B: 15 RKB Swings (70/53)
C: 15/10 Calorie Bike
D: 10-15 Pull-Ups


INTENT:
I hope you allowed your legs to recover a bit from the Open workout because we are back to lunges today. The percentage should not be a problem if you were doing lunges all of Jan/Feb. We are adding a superset of low ring hamstring curls to get some added work for the hamstrings and glutes. Isolating the hamstrings in this way allows us to focus on only using those muscles as opposed to when we deadlift, we use the back muscles as well. The rep count is low for these so that we focus on performing them with perfect form. We want to develop more power. For the workout, we have an emom that will catch up to you. If you're not able to complete the 15/10 calories in 45-50 seconds, move on to your next station. The swings and pull-ups should take less time than the machines. Keep that in mind when modifying you pull-up volume or progression. Today we are training strength, power, speed, accuracy, balance, stamina and coordination.

———

FITNESS


The program for Fitness is the same as CrossFit today.
Fitness Members are only allowed to take class during the designated time slots of 11am and 7pm.
Even though the programs are the same today, we ask you to follow this. Thanks.

———

Tuesday February 26, 2019

CROSSFIT

WARMUP:
2 Minute Heels Down Row
20 Sec Supinated Hang
10 Single Arm High Pulls (each)
30 Sec Kneeling Butt to Heel
30 Pogo Hops
30 Sec Table Top Hold
30 Sec Empty Bar Front Squat Hold

Empty Bar Clean Warmup (w/ coach)
1x5 High Hang Jumps
1x5 High Hang High Pulls
1x5 High Hang Power Clean
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Clean
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Squat Clean

STRENGTH: 12 Minute Clock
Hit the following Clean percentages in doubles or triples.
50%, 60%, 70%, 75%, 80%

WOD (T)
AMRAP 5
30/25 Calorie Row
100 Double Unders
Max Cleans (75%)

- rest 5 minutes -

REPEAT!


INTENT:
We have a similar style workout setup as last week's bike/kbs/burpee wod. With week 1 of the open behind us, there is a good chance we will see a barbell show up in the next 2 weeks. We are going through all of the empty bar drills for the clean today and focusing on hitting every single piece with great speed and technique. The strength will be performing doubles and triples at your percentages to essentially prepare you for our workout. The wod is 2 identical amraps where you must earn your right to the barbell. This is something we have seen in the open before. We must complete a certain task before we even touch the barbell. Today's task is rowing and double unders. Once those are completed, you have the remaining time of the 5 minute clock to perform as many clean as possible. You get a full 5 minutes rest before having to do it again. You score will be cleans for each round (example: R1: 14 | R2: 11.) Today we are training strength, power, speed, endurance, stamina, balance, coordination, accuracy and flexibility.

———

FITNESS
WARMUP:
2 Sets
1 Minute Heels Down Row
20 Sec Supinated Hang
10 Single Arm High Pulls (each)
30 Sec Kneeling Butt to Heel
30 Pogo Hops
30 Sec Table Top Hold
30 Sec Empty Bar Front Squat Hold

Empty Bar Clean Drills (w/ coach)
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Clean
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Clean

EMOM 8
2 Power Cleans


EMOM 12
Odd: 30 Sec of Double Unders
Even: 150m Row

———

Wednesday February 27, 2019

CROSSFIT

WARMUP:
1 Minute Bike
20 Sec Supinated Hang
20 Sec Top of the Ring Support Hold
20 Sec Bottom of the Ring Dip Hold
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
10 Beat Swings (TTB Focus)


Strict Muscle Up Progressions
LEVEL 1 - 3 Sets (Not for time)
10 Lat Pull Downs
6 Strict C2B Chin-Ups
6 Pause Strict Ring Dips (one-one thousand count at Top & Bottom)

LEVEL 2: 2-3 Sets (Not for time)
6 Jump Into False Grip Hollow Hold
6 False Grip Ring to Ribcage
6 Low Ring Tic-Tocs

BOTH LEVELS
Advanced Challenge For Lat Pull Downs :
6 Tuck to Invert on the Bar


PARTNER WOD (T) - 20 Minute Cap

60 Calorie Bike

3 Rounds each "I Go You Go"
4 Devils Press
8 DB Step Ups

60 Toes to Bar

3 Rounds each "I Go You Go"
4 Devils Press
8 DB Step Ups


*Use a pair of DB that you can do unbroken.


INTENT:
This is week 3 of our strict muscle up progression. There are a handful of athletes who have completed level 1 unbroken and earned the right to move on to level 2. Some of these find the jump between the two levels incredibly difficult. That is okay. Think about how long you worked on the pieces for level 1, and we are not talking about the last two weeks. It's taken months for some of you to gain the strength and stability required for level 1. Getting used to the feel of the rings in the false grip and pulling on the high rings is not something you get used to overnight. How long did it take to get used to the hook grip? Some of you still aren't used to it. It takes time. For those who have trouble with the lower rings for dips, we have added 5 more matadors aka bullhorns so working on the raw strength in the movement can be your main focus. Our coaches will also introduce the tuck to invert as a level up for the lat pull down for anyone who needs more of a challenge there. The partner wod is set-up in rep counts that are very manageable. A few coaches tested this one last week and a 20 minute time cap is set. The bike is shared reps along with the toes to bar. The rest of the workout is i go you go rounds with devils press and db step ups. Check out the video on Instagram of the coaches performing this one. Today we are training strength, power, speed, stamina, balance, coordination, flexibility, accuracy and agility.

———

FITNESS
WARMUP:
1 Minute Bike
20 Sec Supinated Hang
20 Sec Top of the Ring Support Hold
20 Sec Bottom of the Ring Dip Hold
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
10 Beat Swings (TTB Focus)


Strict Gymnastics
3 Sets (Not for time)
10 Lat Pull Downs
6 Strict C2B Chin-Ups
6 Pause Bar Ring Dips (one-one thousand count at Top & Bottom)


PARTNER WOD (T) - 20 Minute Cap

60 Calorie Bike

3 Rounds each "I Go You Go"
4 Devils Press
8 DB Step Ups

60 Toes to Bar

3 Rounds each "I Go You Go"
4 Devils Press
8 DB Step Ups

*Use a pair of DB that you can do unbroken.

———

Thursday February 28, 2019

CROSSFIT
WARMUP:
3 Minutes Heels Down Row (Focus on Graph)
3 Laps Single Arm Farmer Carry (each)
3 Laps Double Farmer Carry
10 Sciatic Nerve Floss (each)
10 Single Leg RDL (each) no weight
60 Sec Sorenson Hold
30 Sec Handstand Hold

GYMNASTIC SKILL:
Handstand Push-Ups
30 Sec Tuck Hold
30 Sec Headstand Hold
10 Tuck to Headstand Transitions

Every 30 Seconds for 5 Minutes
3-5 Kipping HSPU

Options to Modify:
A: Pike HSPU
B: Pause Push-Ups
C: DB Push Press

WOD (T)
EMOM 20
A: 15 Ball Slams
B: 30 Sec Battle Rope
C: 45 Sec Row
D: 60 Sec Plank
E: Rest


INTENT:
Second day in a row with gymnastic skill work. Handstand push-ups are not one of our functional movements but they are something many of us enjoy learning, performing and improving at. Because we are in Open season, we are going to focus on kipping this week. This doesn't mean strict is not important. Strict HSPU is a the prerequisite to kip along with the tuck hold, headstand hold and transitions. Why are these so important? We must be strong in our core and shoulders through both stability as well as balance. Otherwise, our head and spine are put at a greater risk for injury. Our skill work is picking a number of reps you can hit consistently and with good form. Coaches will also talk about the standard we have seen in the Open and give tips how to increase your good reps and decrease your no reps. The emom today is full of low risk, high reward movements. This one requires work hard but it will be fun. Today we are training strength, power, speed, balance, coordination, stamina, flexibility, agility and accuracy.

———

FITNESS


The program for Fitness is the same as CrossFit today.
Fitness Members are only allowed to take class during the designated time slots of 11am and 7pm.
Even though the programs are the same today, we ask you to follow this. Thanks.


———

Friday March 1, 2019

CROSSFIT
WARMUP:
2 Minutes Ski, Bike or Row
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10 Groiners
2 Laps Single Arm OH Carry (each)
2 Laps Single Arm Farmer Carry (each)
30 Sec Supinated Hang
10 Step Ups + 5 Box Jumps



Open 19.2 Movement Review, Standards & Approach


WOD (T)
Every 5 Minutes for 3 Rounds
15/10 Calorie Bike or Ski
10 Burpees
10 Box Jumps w/ step down (24/20)
2 Rope Climbs


INTENT:
As we did last week and we will continue to do each Friday of the CrossFit Open, we will go through a warmup focused on the workout of the day, then go over the Open workout for the following day. Today's class workout is an interval. However, the goal is to have even splits for all 3 rounds. Guess what this means… NO REDLINING. Hold a pace on the pace that will allow you to go right into your 10 burpees, then the box jumps are step down. This is so that you can remain in a rhythm and go on to the 2 rope climbs the finish up the round. Again, consistency is what we are looking for. Today we are training strength, power, speed, balance, agility, flexibility, coordination, stamina and accuracy.

———

FITNESS


The program for Fitness is the same as CrossFit today.
Fitness Members are only allowed to take class during the designated time slots of 11am and 7pm.
Even though the programs are the same today, we ask you to follow this. Thanks.

———

Saturday March 2, 2019

HEATS LISTED AT THE TOP OF THIS PAGE

WARMUP (on your own)
1-2 Minutes Bike
20 Groiners
20 Sec Kneeling Butt to Heel Hold
20 Pogo Hops
10 Beat Swings
Empty Bar Jumps, High Pulls, Squat Cleans at your station.


19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.




———

Sunday March 3, 2019

WARMUP:
3 Rounds
1 Minute Ski, Bike or Row
10 Sciatic Nerve Floss
10 Single Arm Sumo Deadlifts (each)
30 Sec Hollow Body Hold
20 Sec L-Sit


PARTNER WOD
AMRAP 20
60 Calorie Bike or Row
60 DB Snatches
60 Synchro Sit-Ups
60 RKB Swings (70/53)
60 Calorie Row or Bike


Programming for February 18th through February 24, 2019

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Athlete: Elsa Miranda Photo: @supercleary

Athlete: Elsa Miranda
Photo: @supercleary



Coach Kyle is running a Teen Program this week from 12pm-3pm Monday through Friday
Due to this schedule, there is NO OPEN GYM from 12pm-3pm this week.

The CrossFit Open begins with the announcement of 19.1 on Thursday night.
We will be doing the workout on Saturday morning with heats beginning as early as 8am.
A heat time request list will be available at the desk all week.
Your team tees and tanks are available for pick-up. Your cards on file were charged.
There are no trading of sizes.

The point system and rules are:
+5 Points for registering on games.crossfit.com
+5 Points for completing the judges course. (forward the email to your coach)
+5 Points for one male and one female “spirit of the open” each week.
+5 Points for the team with the best attendance for the week.
+1 Point for participating each week. (Any allowed time Thurs-Mon)
+3 Points for PR’s
+1 Point for 3rd Place RX Athlete, Scaled Athlete & Team each week.
+2 Points for 2nd Place RX Athlete, Scaled Athlete & Team each week.
+3 Points for 1st Place RX Athlete, Scaled Athlete & Team each week.
-2 Points for re-doing a workout.

If you can perform a workout RX, you should do the workout RX and not scaled just to be advantageous to your teams score.
You may not judge your significant other. It’s also preferred if you judge a member of a different team.


Check Out the write up on our January Athlete of the Month - Mike Patterson


———

Monday February 18, 2019

5:30am class will begin at 5:20am

CROSSFIT
WARMUP:
1 Minute Row (on calories)
1 Minute Ski (on calories)
1 Minute Bike (on calories)
30 Sec Table Top Hold
30 Sec Hollow Body Hold
10 Pause Air Squats
10 Single Arm High Pulls (each)

Empty Bar Power Clean & Barbell Cycle Warmup (w/ coach)
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Cleans
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Cleans

2x5 Power Clean Cycling w/ coach

STRENGTH: 2 Power Cleans & 2 Front Squats
10 Minute Clock
2 Sets @50%
2 Sets @60%
1 Set @65%
1 Set @70%
1 Set @75%


WOD (T) - 20 Minute Cap
50 Calorie Row, Ski or Bike
40 V-Ups or Sit-Ups
30 Deadlifts (65-70% of PC)
40 Calorie Row, Ski or Bike
30 V-Ups or Sit-Ups
20 Power Cleans
30 Calorie Row, Ski or Bike
20 V-Ups or Sit-Ups
10 Front Squats


INTENT:
The CrossFit Open begins this week and we will take on the first workout on Saturday. We are kicking off the week will some power cleans and front squats. We are keeping the weight moderate to moderately heavy because we want to stay fresh and feel good. Our (C) Complete day is Saturday. The strength is essentially to warm the movements up for the workout. Our workout has a 20 minute time cap and is a chipper style. It is designed to keep you moving and the barbell movements will be performed at the same weight for all three movements. The reps should be cycled to a degree. Some of us may be able to hit larger sets and get the work done in 1-2 sets, and others may need to break up the reps up to complete the work in 4 sets of power cleans for example. Today we are training strength, power, speed, balance, flexibility, coordination, accuracy, stamina and endurance.

———

FITNESS
WARMUP:
1 Minute Row (on calories)
1 Minute Ski (on calories)
1 Minute Bike (on calories)
30 Sec Table Top Hold
30 Sec Hollow Body Hold
10 Pause Air Squats
10 Single Arm High Pulls (each)

Empty Bar Power Clean Drills (w/ coach)
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Cleans
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Cleans

Every 20 sec for 5 Minutes
Perform 1 Power Clean

WOD
AMRAP 15
20 Calorie Row
20 KB Deadlifts
20 Sit-Ups
20 KB Goblet Squats

———

Tuesday February 19, 2019

CROSSFIT
WARMUP:
25 minutes
3 Laps Single Arm Farmer Carry (each)
3 Laps Mixed Front/OH Carry (each)
60 Sec Front Plank
60 Sec Side Plank (each)
10 GHR or Low Ring Hamstring Curls
10 Single Leg RDL (each)
30 Sec Bike (70/60)


WOD (T)
AMRAP 4
45 Sec All Out LEGS ONLY Bike
Then,
AMRAP in time remaining
7 RKB Swings (70/53)
7 Burpees

- rest 4 Minutes -


REPEAT!


INTENT:
Our warmup piece is a longer one today. We are getting some carries in along with core stability, hamstring work in the GHR or hamstring curls and the RDLs. We are looking for repeat-ability on the workout today. We have two 4-minute amraps with a full 4 minutes rest in between them. The bike is something a little different. You must only use your legs and go as hard as you can for 45 seconds. This is to tire out your legs as much as possible before handing you the task of kb swings and burpees, both in which require your legs. How well can you recover to put on a similar performance the second time around? Today we are training strength, power, speed, stamina, balance, coordination, agility and flexibility.

———

FITNESS

The program for Fitness is the same as CrossFit today.
Fitness Members are only allowed to take class during the designated time slots of 11am and 7pm.
Even though the programs are the same today, we ask you to follow this. Thanks.


———

Wednesday February 20, 2019

CROSSFIT

WARMUP:
2 Sets
1 Minute Ski or Bike
20 Sec Supinated Hang
20 Sec Top of the Ring Support Hold
20 Sec Bottom of the Ring Dip Hold
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
10 Beat Swings


Strict Muscle Up Progressions
LEVEL 1 - 3 Sets (Not for time)
10 Lat Pull Downs
6 Strict C2B Chin-Ups
6 Pause Strict Ring Dips (one-one thousand count at Top & Bottom)

LEVEL 2 - 3 Sets (Not for time)
6 Jump Into False Grip Hollow Hold
6 False Grip Ring to Ribcage
6 Low Ring Tic-Tocs
Introduction of Tuck to Invert on the Bar


WOD (T)
AMRAP 12
10 Single Arm Hang C&J (5 each arm)
20 Single Arm OH Lunges
30 Double Unders



INTENT:
We had our first strict muscle up progression last week. We will continue with it today as well as introduce level 2. The prerequisites to move on to level 2 are that we complete the movements in level 1 unbroken on all three sets. You might say, "that's hard." Yes it is. This movement is a high skill that requires a certain amount of strength and control to be performed safely and efficiently. If you were not in class last week, you will do this week at level 1, even if you think you will do it unbroken. Let's complete it before moving to the next level. For our workout, we are using movement that have been thrown into Open workouts in the past couple years. There is no prescribed weight today. Use somethings you can keep every set unbroken. You get one dumbbell for both movements. You do not have to switch arms on the OH Lunge. The prescribed weights in the Open would probably be RX: 50/35, Scaled 35/20. Today we are training strength, speed, balance, coordination, accuracy, stamina, endurance and agility.

———

FITNESS
2 Sets
1 Minute Ski or Bike
20 Sec Supinated Hang
20 Sec Top of the Dip Support Hold
20 Sec Bottom of the Dip Hold
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
10 Partner Sit-Up Med Ball Toss (20 ft apart)
30 Sec Kneeling Butt to Heel Hold
30 Pogo Hops


EMOM 20
A- 100m Ski
B- 10 Lunges (weight optional)
C- 10/7 Calorie Bike
D- 10 Single Arm HAng C&J)
E- 30 Sec of Double Unders


———

Thursday February 21, 2019

CROSSFIT
WARMUP:
1 Minute Bike (70/60 RPM)
10 PVC Pass Throughs
10 Snatch Balance
10 Sciatic Nerve Floss (each)
10 Air Squats
15 Sec Top & Bottom of the Push-Up Hold
5 Push-Ups
10 Single Arm High Pulls (each)
10 Hollow Body Focused Kips
10 Arch Body Focused Kips
10 Tight Kips


Empty Bar Snatch Warmup (cycling focus)

Every 90 Seconds for 5 Rounds
5 Touch n Go Power Snatches


WOD
20/15 Calorie Bike
Then,
3 Rounds
5 Pull-Ups
10 Push-Ups
15 Air Squats
5 Power Snatches (55%)



INTENT:
Last week, we went over a number of standards that we encourage everyone to keep to in terms of using the gymnastic kip safely. If you were not in class for it last week, ask your coach to go over what we are looking for as far as core, strength and flexibility goes. We have kipping drills built into the warmup today and we will do them with a partner to focus on the positions. This is the third week in a row that we have snatch cycling as a skill. We have decreased the rounds each week leading upto the Open. The goal is to be crisp with our reps, keep the bar close and feel good moving the weight. The workout is one the coaches tested last month. You want to KNOW YOUR PACE and know how to move efficiently through the entire workout. Sprinting the bike in 20 seconds, getting through the first round and then burning out while trying to survive is a bad idea. If this sounds like you, a change is necessary. Envision how you want the workout to go. Get off the bike a move soundly through the 5-10-15. The power snatches can be touch and go or done as singles. Complete the bike in 60-90 seconds, then go to work. Stay honest to form on the push-ups and squats. This workout should be 10 minutes or less. Today we are training strength, power, speed, stamina, coordination, balance, accuracy, agility and flexibility.

———

FITNESS
WARMUP:
2 Sets
1 Minute Bike (70/60 RPM)
10 PVC Pass Throughs
10 Snatch Balance
10 Sciatic Nerve Floss (each)
10 Air Squats
10 Single Arm High Pulls (each)
10 Hollow Body Focused Kips
10 Arch Body Focused Kips
10 Tight Kips


Empty Bar Snatch Drills w/ Coach
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Snatch
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Snatch

WOD
20/15 Calorie Bike
20 Alt DB Snatches

Then,
3 Rounds
5 Pull-Ups
10 Push-Ups
15 Air Squats

———

Friday February 22, 2019

CROSSFIT
WARMUP:
2 Sets
2 Minutes Heels Down Row
10 Single Arm High Pulls (each)
10 Single Arm Push Press (each
1 Lap Single Arm OH Carry (each)
1 Lap Single Arm Farmer Carry (each)
30 Sec Supinated Hang


Open 19.1 Movement Review, Standards & Approach
Wall Balls
Calorie Row

Coaches will go over pacing, moving efficiently and tips.


PARTNER WOD (T) -
AMRAP 15
"I Go You Go Rounds"
200m Row
10 Push Press (75/55)
1 Rope Climb


INTENT:
On Fridays during the Open, we will be doing a generic warm-up to get the body loose and literally warm. Then , we will go over the Open workout for the week, explain the standards, movements, give our approach on it and answer questions. We may have you do a very brief version of it to get a feel for the wod. After that, we will have a 10-15 minute workout to move and get some reps in for the day. Our wod today is a partner style of row, push press at a lighter weight and 1 rope climb. We worked on rope climbs last week. Let's use the technique we worked on and apply it in this workout. The weight for the push press should be something you can easily do for 10 unbroken reps. Remember, you want to feel ready for the Open wod tomorrow. Today we are training strength, stamina, accuracy, balance, power, flexibility, agility and coordination.

———

FITNESS


The program for Fitness is the same as CrossFit today.
Fitness Members are only allowed to take class during the designated time slots of 11am and 7pm.
Even though the programs are the same today, we ask you to follow this. Thanks.

———

Saturday February 23, 2019

Open 19.1
AMRAP 15
19 Wall Balls (20’ to 10’ / 14# to 9’)
19 Calorie Row


The heat list will be posted on Friday afternoon.


———

Sunday February 24, 2019


WARMUP:
30 Sec Active Squat Hold
10 Hollow Rocks
10 Arch Rocks
15 Sec Top & Bottom of the Push-Up Hold
5 Push Ups w/ 1 sec pause
20 Lateral Band Step Overs
300m Row


30 Minutes
Compete each round at 80% intensity
20/15 Calorie Row
10 Ball Slams
20 Zombie Sit-Ups
10 Sandbag Cleans
20 Push-Ups w/ 1 sec pause
10 Pistols or Lateral Box Step Ups