Saturday 3/9/13

Saturday's WOD

CrossFit Open Reminder - Athletes will have until Sunday, 5 p.m. PT of each week to perform the workout and submit their scores. There are no exceptions to this deadline. Please allow yourself sufficient time to enter the scores considering the possibility of a technical error.

Warm Up:

Coach's Choice

Skill:

Set up equipment

Scaling options

Metcon:

"Filthy Fifty"

50 reps of each:

Box Jumps

Jumping Pull-ups

KB Swings (35/25)

Lunges

Knees to Elbows

Push Press (45/33)

Back Extensions

Wallballs (20/14)

Burpees (YEA!!!! Haven't done these in a while)

Double Unders

Friday's WOD

CrossFit Open Reminder - When submitting your score, put Christian Korn, Thomas Coates, or Mike Keleher as the Judge's name.  A reminder that there is a 6:30 pm class for anyone that was unable to join us yesterday for the Open WOD 13.1, or anyone that would like to do it again for a better score submission.  If you are unable to make this time, try an arrange a meeting with a trainer to view your performance.  

Warm Up

Coaches Choice

Power Clean & Jerk seminar

Skill

Power Clean (3x60%,2x70%,1x80%,1x90%,1x100%)

superset each with 5 Hanging Knee Tucks

Jerk (3x60%,2x70%,1x80%,1x90%,1x100%)

superset each with 5 Toes 2 Bar

Metcon

On your own (not for time):

4 x 25 squats, push-ups, sit-ups, and doubles (in any order)

CrossFit Open WOD 13.1 (keep up the good work!)

Scores

When you submit your Open score put Christian Korn as judge.

Thursday's WOD

The CrossFit Open BEGINS!!!  Good luck to all those that are registered.

Warm Up:

Coach's Choice

Skill:

Standards Lesson

Metcon:

CrossFit Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees (hit target 6 inches above max reach)
30 Snatch (75/45)
30 Burpees (hit target 6 inches above max reach)
30 Snatch (135/75)
20 Burpees (hit target 6 inches above max reach)
 30 Snatch (165/100)
10 Burpees (hit target 6 inches above max reach)
AMRAP Snatch (210/120)

*The Snatch can be Squat Snatch, Power Snatch, or Split Snatch
SCORE IS TOTAL REPS

In this workout, we are using a special tiebreak method. At the end of each round of 30 Snatches, time should be marked.   When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of Snatches, whichever that may be.

Wednesday's WOD

Warm Up

Coaches Choice

Skill

Bench Press (3x60%,2x70%,1x80%,1x90%,1x100%)

Power Snatch (3x60%,2x70%,1x80%,1x90%,1x100%)

Metcon

AMRAP 5

Body Blasters (Burpee Pull-up into a Knees to Elbow)

Tuesday's WOD

CrossFit Open

The first CrossFit Open WOD will be announced Wednesday evening at 8pm.  We will be validating scores for the CrossFit Open during all class times Thursday.  We will also add a 6:30pm class Friday nights for those signed up for the Open that cannot make it on Thursday.  If both of these days do not work, let a coach know and we can work something out.

For those of you that have still not signed up (we are up to 30!), there is still some time.  Here are a few reasons to sign up:

1. To push yourself even more than normal
2. To compare yourself to the world
3. To test yourself...you may even surprise yourself

Warm Up:

Coach's Choice

Skill:

*Every 30 seconds for 5 minutes do 2 reps OHS @ 50% of your 1 rep max

*Scaling options from trainer

Metcon:

(95/65)

20 Thrusters

20 SDHP

20 Push Press

20 OHS

20 Front Squat

Every minute on the minute (EMOM) do 4 Push-ups

Monday's WOD

Warm Up

Group Dynamic

Skill

Back Squat (5x60%,3x70%,1x80%,1x90%,1x100%)

Strict Pull ups superset (5,5,5,5,5)

Metcon

AMRAP 12

5 Wall Climbs (only done once)

20 Doubles

10 Box Jumps (24/18)

10 Lunges w/Medball Pressed OH (20/14)

This dude is awesome