A. Front Squat @ 75% 1 RM
8-8-8
B. Tabata Hand Release Push-ups
C. Tabata Strict Pull-ups
A. Handstand Walk Skill Work
B. 4 rounds
30 GHD SU
30 Hip Extensions
100ft Handstand Walk
Beginner Scaling
30 AbMat Sit-ups
30 Good Mornings
100ft Bear Crawl
A. Power Snatch
2 RM
B. For time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 OHS (75/55)
35/25 Cal Row
CrossFit Games Open WOD 18.2
In 12 min; 1-2-3-4-5-6-7-8-9-10 reps of:
Dumbell Squats (50/35)
OTB Burpees
CrossFit Games Open WOD 18.2A
With Time remaining from 18.2 accomplish a 1RM Clean
This week's Puori prize for our outstanding performer will be...
A. Skill Work
Muscle-up
B. "Nasty Girls"
3 rounds
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
Open Gym
-or-
Suggested WOD
3 min AMRAP
21 cal Row
21 Lateral Burpees
Max OHS (75/55)
rest 3 min
3 min AMRAP
18 cal Row
18 Lateral Burpees
Max OHS (95/65)
rest 3 min
3 min AMRAP
15 cal Row
15 Lateral Burpees
Max OHS (115/75)
rest 3 min
3 min AMRAP
12 cal Row
12 Lateral Burpees
Max OHS (135/95)
Suggested Skill Work: Turkish Get-up
A. Back Squat
10 RM
B. 3 rounds
3 Man-makers (50/35)
6 Ring Dips
6 DM Snatch (50/35)
12 HSPU
12 Front Rack Walking Lunges (50/35)
18 Games Standard Push-ups
A. Push Press
2-2-2-2-2
B. 6 min AMRAP
10 Burpees
15 Shoulder to Overhead (115/75)
20 Pull-ups
C. Accumulate 2 min L-Sit
A. 3-Position Clean
B. 12 min EMOM
min 1: 15/12 Cal Row
min 2: 6 Power Clean (155/105)
min 3: 50 Double unders
The CrossFit Games Open is underway! Week one 18.1 kicked us off on Friday & Saturday. Any stragglers please contact a Coach (not the one about to Coach the WOD you're attending) and make sure you get it done.
If you haven't done so yet make sure that you get your scores entered so I can validate them.
Our new sponsor Puori has provided prizes for the 2018 Open and as promised we are awarding one prize each week for Outstanding Performance.
By unanimous decision this week's Puori prize goes to Robert Edman. Robert isn't competing this year but he decided to take the Judge's Course so he'd be able to help.
Robert is ALWAYS there to help. He is exactly what our community is all about. Thank you for always being there Robert!
Today we will be running heats by appointment for the 2018 CrossFit Games Open.
The 8:30am and 10:00am WOD will commence as usual.
Partner WOD
"You go, I go"
20 min AMRAP
10 Push-press (115/80)
10 KBS (1.5/1)
10 Box Jump (24/20)
*Partner A does an entire round then partner B does an entire round
A. "Karen"
150 Wallballs for time (20/14)
B. Tabata Plank Hold
Welcome to the CrossFit Games Open Week 1
We're changing things up bit this year so please pay attention.
1. Our daily scheduled WOD is NOT an OPTION. It is programmed with much attention to detail and it is the WOD you will do when you come to train.
2. Registered Games Open Athletes can contact us via email or Facebook and schedule a Heat time. Heats can be scheduled on Friday evening, Saturday morning or by appointment at the discretion of the Judges.
3. If you are not registered for the Open you are welcome to join us on Saturday to try the WOD as it will be the WOD that day.
4. If you can't make it that day you are welcome to make the Open WOD your WOD on the following Open Gym Thursday.
We are also very pleased to announce our first ever Games Open Sponsor Puori.
Each week they are providing a prize which we will award based not always on performance but on heart, fire and your ability to put it out there for the whole world to see.
Welcome to all of you who challenged yourselves this year. I am very proud to take my place among you.
Open Gym
-or-
Suggested WOD
5 rounds for reps
min 1: Row for Cal
min 2: Max Un-broken Pull-ups
min 3: 10m Shuttle Sprints
min 4: Rest
A. Press
3-3-3-3-3
B. 3 rounds
50 Double-unders
10 Power Cleans (135/95)
A. Deadlift
5-5-5-5-5
B. For quality NOT time
4 rounds
20 Death March Steps
100m Waiter walk + Suitcase Carry
50 AbMat Sit-ups
A. Power Snatch
3 RM
B. Open WOD 17.1
10 Alternating DB Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
20 Alt DB Snatch
15 Burpee Box Jump Overs
30 Alt DB Snatch
15 Burpee Box Jump Overs
40 Alt DB Sntach
15 Burpee Box Jump Overs
50 Alt DB Snatch
15 Burpee Box Jump Overs
*20 min time cap
Partner WOD
5 rounds
30 KBS (2/1.5)
30 Burpees
30 Sit-ups
3 Rope Climbs
The Other Crossfit Total
3 attempts to find 1RM
Clean (power or squat)
Bench press
OHS
Open Gym
or
Suggested WOD
For time
21–15–9
Cal Assault Bike
Thrusters (95/65)
directly into…
15–12–9
Cal Row
Hang Squat Clean (95/65)
directly into…
12–9–6
OTB Burpees
OHS (95/65)
A. Front Squat
3-3-3-3-3
B. 3 rounds
500m Row
20 Push-ups
20 Shoulder-to-Overhead (115/80)