Week of January 28th

Alright everyone, the Open is only weeks away, so make sure to get signed up at games.crossfit.com. We are already starting to put teams together for this year’s Open and this will be the LAST year with these same teams.

A new format will be in place as well for points. We will be doing a larger spread of points for everyone to be able to participate and get points for your team, no more dressing up. Also, we will still keep our Friday Night Lights theme. This means, every Friday following the Open announcement, we will try and get as much of you to the gym that evening to do these workouts as possible. This is a logistical thing, so we don’t have 70+ people trying to do this workout at random times AND needing a judge. So, if you’re able to, please join us on those Friday nights.

Monday

Strength:

Every 3:00 for 3 sets:

-5 OHS, build across sets

For Max Reps:

-30 sec of Air Squats

-30 sec rest

-30 sec Banded Russian KB Swings, RX (53/35)

-30 sec rest

-30 sec Plate OH Jumping Lunges, RX (15/10)

-30 sec rest

Tuesday

5 Rounds For Time (about 15:00 cap):

-10 Strict HSPU

-10 Box Jumps, RX (30/24)

-10 Strict Ring Dips

-100ft Farmers Carry, RX (70/53)

Wednesday

Strength:

In 7:00, build to a heavy single on Thruster

3 Rounds For Time (around 15:00 cap):

-20 Toes 2 Bar

-40 WallBalls

-80 Double Unders

Thursday Open Gym workout option

-5×500m Row Sprints, rest as needed

Friday

“16.3”

7:00 AMRAP:

-10 Power Snatches, RX (75/55)

-3 Bar Muscle Ups

Saturday

For Time with a partner:

-400m Run, together

-50 Front Squats, RX (185/125)

-400m Run

-75 Synchronized AbMat Situps

-400m Run

-50 Back Squats, RX (185/125)

-400m Run

Hoodies coming soon!