February 22, 2019

The 2019 CrossFit Open kicks off tomorrow.    The last three years we have done a in house team competition for the open.  We are doing that in October.   CrossFit is doing two opens this year.  One now and one in October.   It’s a bit complicated but not important why.    For the first open we are doing an individual competition.    There will be two divisions: RX and Scaled.   You may compete in either division.  We will recognize the top three men and women from each division weekly.   We will then do an overall top 3 after the five weeks is over.  To be eligible for the overall podium you must do all 5 workouts in the same division.    That means you must either do all RX or all scaled.  We will not be using judges for this competition but we have cameras all over the gym and we will go back and verify all winning scores.   If you are found to have cheated on reps you will be disqualified.   Be honest and follow the standards.    Participation is 100% optional.  Have fun and good luck.  

Open Workout 19.1

AMRAP in 15 minutes of: 

19 wallball

19 calorie row

score total reps

Due to a lack of rowers we will have to run multiple heats and we will use judges for this workout if you want to be eligible for podium.  If you aren’t concerned about the competition and just want a great workout you may bike   

VARIATIONS

Rx’d: (Ages 16-54)

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Teenagers 14-15:

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

Scaled Teenagers 14-15:

Boys throw 14-lb. ball to 8-ft. target

Girls throw 10-lb. ball to 8-ft. target

Masters 55+:

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+:

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

 https://games-assets.crossfit.com/2019Open_Week1_4ROMWOD-fnhd87ehsydbegw66.pdf

February 16, 2019

In teams of 3 complete 

3 rounds of: 

30 deadlift 95/65

30 hang power clean 95/65

30 push jerk  95/65

———————- 

150/125/100 calories (mm, mf, ff)

———————- 

2 rounds of:  

30 deadlift 135/95

30 hang power clean 135/95

30 push jerk 135/95

———————- 

150/125/100

———————- 

1 round of: 

30 deadlift 155/105

30 hang power clean 155/105

30 push jerk 155/105

 

weightlifting class at 8am

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February 6, 2019

A) EMOM until failure: 

5 Deadlift 225/155

1 Burpee over the Bar*

*burpees will be performed in a “death by” format.   Minute 1 you will do 1 Burpee after the deadlifts.   Minute 2 you will do 2 burpees adding a Burpee every minute until you fail to complete the required number of burpees within the minute.  

Part B is optional.    

B). Row 2000m or Bike 5000m for time

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Weightlifting class at 5:30pm.   

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