Saturday 2/12

WORKOUT for Saturday 2/12/2022

We’ll be practicing our two heats on Saturdays starting today! You’ll judge/count for a partner then it’ll be your turn. Take the Online Judges Course to better your knowledge and to prepare for The Open.

#11point1

AMRAP in 10:00
30 double unders
15 ground-to-overhead, 15/25/35kg

Post results to whiteboard!

CompEx for Saturday 2/12/2022

Skill Aquisition Warmup

for time:
50/70 calorie row
40 box jumps
20 bar muscle-ups

5:00 rest then

for time:
1000m row
800m run
80/100 calorie row

bicep accessory work

WATCH:

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Friday 2/11

WORKOUT for Friday 2/11/2022

for time:
100 wall ball, 8/14/20lbs to 9/9/10′
80 perfectly-vertical kettlebell swing, 12/16/24kg
60 calorie row
40 burpee over kettlebell
20 bar muscle-up

Post time to whiteboard!

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Thursday 2/10

SKILLS for Thursday 2/10/2022 is the CLEAN

FOAM ROLLER SESSION for Thursday 2/10/2022

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Wednesday 2/9

WORKOUT for Wednesday 2/9/2022

Establish a heavy complex of
thruster + push press + push jerk + split jerk

then

#18point1
AMRAP 20:00
18 toes-to-bar
10 DB hang clean & jerk, 20/35/50lbs
14 calorie row

Shoot for 10+ rounds. Toes-to-bar in sets of 4-6 if possible. Unbroken on DB HCJ. 1200 cal/hr row? Same pace all rounds.

Post score to whiteboard!

READ: Why I Do The Open (Pt 1) – Foundation CrossFit

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Tuesday 2/8

SKILLS for Tuesday 2/8/2022 is the DEADLIFT

CONDITIONING for Tuesday 2/8/2022

 

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Why I Do The Open? Pt 1

Robyn S, early morning CompEx coach

To test myself physically and mentally as well as seeing others push themselves harder than they would in the normal circumstances of a class and the smile/feeling of accomplishment they show after they finish a Open WOD. I also love the nervousness, excitement and the “oh, shit” of the Open workouts and being able to share that with the Crossfit community. For me that is “FUN”! 🙂

Ron H, afternoon/evening coach

Many of us do CrossFit for the fitness family it fosters. There’s no other time where that’s better displayed than the Open.
I go into the Open looking to gauge how far I’ve come in my fitness journey. That might translate to wondering where I land on a leaderboard of hundreds of thousands, or how I stack up to that one person I’m always comparing my scores to.
What you don’t realize though, is that every rep along the way you’ll have an entire gym community of sweat & support. In the Open, more than any other time, our community comes together, it lifts you up, & it challenges you to reach the best version of fit you have to offer.

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Monday 2/7

WORKOUT for Monday 2/7/2022

tabata intervals of each:
– pushups
– situps
– front squats, 20/29/43kg
– slam ball, 10/20/30lbs
– medicine ball clean, 8/14/20lbs
– bicycle kicks
– flutter kicks

1:00 rests between each exercise. Post results to whiteboard!

WATCH:

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Sunday 2/6

YOGA for Sunday 2/6/2022 with IVAN.MVMT

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Saturday 2/5

Team Workouts will go on pause beginning next Saturday as we’re are going to practice running multiple heats for Saturday workouts. This will help to prepare for the format we usually run during the CrossFit Games Open (which starts at the end of the month).

More info on the Intramural Open and how you can play and join in on the fun next week!

One group runs through the workout while the other group judges and counts reps! Then after a short break you’ll switch roles.

Want to be better prepared? Take the Online Judges Course!

WORKOUT for Saturday 2/5/2022

“LYNNE” +

5 rounds for max total reps:
Max-rep bench, .75BW
Max-rep pullups
Max-rep power kettlebell swings
Rest as needed

YGIG timing with a partner! Post scores to whiteboard!

WATCH:

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Friday 2/4

WORKOUT for Friday 2/4/2022

CGO 21.3 & Not Quite CGO 21.4

for time/15:00 AMRAP of

15 front squats, 20/29/43kg
30 toes-to-bar
15 thrusters
1:00 rest
15 front squats, 20/29/43kg
30 chest-to-bar pullups
15 thrusters
1:00 rest
15 front squats, 20/29/43kg
30 bar muscle-ups
15 thrusters

(Barbell loading is 20/29/43kg)

Immediately into

7:00 to max out the following complex:
snatch deadlift + snatch + hang snatch

Compare to 3/27/2021. Post scores to whiteboard!

Sign up for the 2022 CrossFit Games Open here!

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