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Thursday WOD

Metcon:

5 Rounds

10 Dumbbell Thrusters (35/55)

20 Push-ups

30 Kettlebell Swings (35/55)

*20 minute cut-off*

Wednesday WOD

Strength:

Work up to a “1 rep-max” of the the barbell complex

4 Deadlifts

2 Hang Cleans 

3 Front Squats

*Hang cleans can be done using the squat or power*

Metcon:

15-10-5

Hang Squat Snatch (93/135)

Bar Muscle-ups

*10 minute cut-off*

Open Season!

That time of year is upon us, Open Season! So for the next 5 weeks we will have a little change in our schedule. Now before I get to that, in order for those of you to post your scores with integrity you must do the workout with a judge. To be a judge all you have to do is go into the same account you made to register for the games, I think a quick link is oc.crossfit.com and you can take the judges course for $10, complete all the modules and your a certified judge! Its as easy as that, and WE NEED JUDGES!! So if you have any spare time this week please register for the open and take the judges course. Now for the schedule change, so on Thursday nights for 5 weeks the open workout will be announced, the following day, Friday, I will be programming that workout and, depending on the length and intensity of the workout, i may have another something for you to do before you leave. So during all Friday classes if you are signed up for the open and there is a judge in class, (I am also a judge so if theres only one person signed up for the open or odd numbers I can judge them) you can partner up and one person can judge while the other does the workout and then switch. If there isn’t a judge in class and you are signed up for the open, I will have another WOD for you to do. For those that can’t get an official score with a judge on Friday, or just don’t want to do it Friday, or whatever the case may be, there will be no Olympic lifting class on Saturday, I will use that 10:00-12:00 block of time as an open gym for anyone that wants to do the open WOD, 9 and noon classes will be as scheduled. Now again we will need judges and that 10-12 time so if you are a judge and can come in at that time it would be much appreciated, and if you wanted to make sure there will be a judge there I’m sure someone will partner up with you through Facebook or however you want to communicate. If you have any questions about the open or anything else please don’t hesitate to ask either Darsi, Kelly, or me at the gym or just post the question here and we’ll be sure to answer. I’ll start; Question: Who should sign up for the Open? Answer: EVERYONE! See everyone at the gym! Have a great day and week, get excited, its open season!

Tuesday WOD

Metcon:

AMRAP X 10 minutes

10 Overhead Lunges (78/115)

10 Box Jumps (24/30)

30 Double-Unders

-Rest 2 minutes-

AMRAP X 10 minutes

10 Overhead Lunges (78/115)
10 Box Jumps (24/30)
30 Double-Unders
*You will have 2 Scores. 1 for the first AMRAP and 1 for the 2nd. At least 4 rounds in each to Rx*

Monday WOD

Strength:

EMOTM X 8 minutes

2 Squat Clean and Jerks

Metcon:

3 Rounds

20 Shoulder to Overhead (68/105)

40 Wallballs (14/20 @ 9/10ft)

*10 minute cut-off*

Saturday WOD

Metcon:

15-12-9

Front Squats (113/165)

Chest 2 Bar Pull-ups

-Run 800m-

15-12-9

Shoulder 2 Overhead (113/165)

Kettle bell Swings (55/70)

-Run 800m-

15-12-9

Dumbbell Thrusters (35/55)

Burped Box Jump Overs (20/24)

-Run 800m-

*35 minute cut-off. each run is to be done at the end of each 15-12-9 round.*

Friday WOD

Strength:

EMOTM X 6 minutes, AMRAP the 7th minute

6 Deadlifts

Metcon:

4 Rounds

5 Power Cleans (123/185)

15 Toes to Bar

100m Farmers Carry (35’s/55’s)

*12 minute cut-off*

Thursday WOD

Metcon:

3 Rounds

20 Ring Dips

20 OAA Dumbbell Snatch (55/70)

20 Handstand Push-Ups

20 Back Squats (103/155)

*25 minute cut-off*

Wednesday WOD

Strength:

5 Sets of:

6 Weighted Pull-ups

15 second Plank Hold

30 second T plank Hold One Side

15 Second Plank Hold

30 Second T Plank Hold Other Side

*For the pull-ups I want them strict, add weight if you can, NO BANDS, pick a scaling option that you can do pull-ups without a band or ring rows, if you are doing ring rows I want them difficult and we’ll do 9 instead of 6*

Metcon:

4 Rounds

15 Push-ups

10 Power Snatch (63/95)

10 Overhead Squats (63/95)

*10 minute cut-off*

Tuesday WOD

Metcon:

-Start with 50 Sit-ups-

6 Rounds

10 Kettlebell Swings (55/70)

10 Dumbbell Step-ups (25/45 @ 20/24)

10 Dumbbel Ground 2 Overhead (25/45)

-End with 50 Sit-ups-

*30 minute cut-off*