Group Warm up
Group Mobility
Strength
3 x 5 Back squat @ 70 – 75%, rest 2:00 between sets.
WOD ( Workout of the Day )
"Success is Certain"
20 Minute EMOTM ( 4 rounds )
1. 15/12 Calorie row
2. 12 thrusters (75/55lb)
3. 15 burpees
4. 50 double unders / 80 singles
5. 10 HSPU
Group Warm up
Group Mobility
Strength
10 x 2 Sumo deadlifts @ 60% of 1rm – rest 60 seconds between sets.
WOD ( Workout of the Day )
"Payphone"
10 minute AMRAP
5 Shoulder to Overhead (115/75lb)
10 Deadlifts (115/75lb)
15 T2B
EXTRA: Spend 10 minutes perfecting rope climbs / 4 x 3 rope climbs rest 2:1
Group Warm up
Group Mobility
Strength
8×3 Front squat @ 80% of 1rm – rest 2:00 between triples.
WOD ( Workout of the Day )
"Starter coat"
3 Rounds for time:
11 hang power cleans (135/95lb)
22 Wall ball shots (20/14lb)
33 American KB Swings (53/35lb)
( 15 minute time cap )
EXTRA: 5 x 5 weighted pull ups / pull up progressions.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
"Life"
Teams of 2 – For time:
100 Deadlifts (225/155lb)
100 Pull ups
100 Bar facing burpees
– REST 8:00 minutes –
100 American KB Swings (70/53lb)
100 T2B
100 Wall Ball shots (30/20lb)
EXTRA : 15 minutes to find a 3 rep max back squat
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
2017 Crossfit open workout 17.1
** All classes will be warmed up and debriefed on the first open workout!
**** Friday night lights will be epic and you're encouraged to come if possible.
*All workouts can be scaled on an individual basis.
EXTRA : 15 minutes to find a 3 rep max back squat.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
"Chaos"
Teams of 2, break reps as you see fit.
100 Calorie assault bike
150 Wall ball shots (20/14lb)
100 Calorie Row
EXTRA – Smash quads for 10 minutes.
Group Warm up
Group Mobility
Strength
3×5 Front squat @ 70 – 75% of 1 rep max – rest 2:00 between sets.
WOD ( Workout of the Day )
"Goldmine"
For time:
(20 minute time cap.)
25 HSPU
50 T2B
800m Run
75 Push press (75/55lb )
150 Double unders
EXTRA – 4 x 25 banded tricep extension
4 x 6 – 12 GHD Raises
Group Warm up
Group Mobility
Strength
Alternating EMOM for 12 minutes – 6 rounds of each.
1. 12 burpees
2. 3 power clean + push jerk – Start at 50% and build throughout the piece.
*Keep form solid and focus as fatigue sets in.
WOD ( Workout of the Day )
"Recipe"
4 minute AMRAP
7 Dumbbell thrusters (50/35lb)
7 Dumbbell push ups
REST 2:00
4 minute AMRAP
6 Dumbbell lunges – Front rack (50/35lb)
6 Box jump (24/20")
* Score is total rounds & reps from the two workouts.
EXTRA – Crossover symmetry activation series.
Group Warm up
Group Mobility
Strength
8×3 Back squat @ 80% of new 1 rep max – 1:30, 2:00 rest between triples.
WOD ( Workout of the Day )
"Helen"
3 rounds for time:
Run 400m
21 KB swing – American (53/35lb)
12 Pull ups
EXTRA – Spend 3 minutes a leg six minutes total in a couch stretch.
Group Warm up
Group Mobility
5 rounds for total working time:
30 lateral hops over medicine ball
25 wall ball shots
20 slam balls (40/20lb)
15 Burpees
Rest 60 seconds after each round.
