FRIDAY 20180223

WOD: 18.1

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

2018 CROSSFIT OPEN

THE OPEN

Today starts the open! Train, compete,live! 

THURSDAY 20180222

THROWBACK THURSDAY

WOD: FRAN
21-15-9

Thrusters @ 95/65#
Pull Ups

WEDNESDAY 20180221

WOD: CFT
5000m Row

TUESDAY 20180220

WOD: 5 Rounds of
10 Static pull ups
20 Romanian Dead lifts @ 115/85#
200m Run

MONDAY 20180219

WOD: 4 Rounds of
10 Hang Squat Cleans @ 135/85#
10 DB push press @ 50/35#

FRIDAY 20180216

WOD: CFT
55 T2B
44 Calories on Rower
33 Burpees
22 GHDs
11 Clean and Jerks @ 185/125#

THURSDAY 20180215

WOD: 5 Rounds of
100m DB Farmers carry @ 50/35#
(50m out and back)
15 DB Deadlifts @ 50/35#
5 ea. Single Arm DB Snatch @ 50/35#

WEDNESDAY 20180214

WOD: PICK YOUR FAVORITE GIRL

TUESDAY 20180213

WOD: 6 ROUNDS OF
200m Run
15 ABmat Sit ups
15 Push ups

MONDAY 20180212

WOD: 5 rounds of
30 Calories on Assault bike
8 Squat cleans @ Bodyweight

FRIDAY 20180209

WOD: 15 min AMRAP of
12 Pull ups
9 Bench press @ 135/85#

THURSDAY 20180208

WOD: 4 ROUNDS of
400m Row
8 Deadlifts @ 315/205#
12 HSPU

WEDNESDAY 20180207

WOD: 7 min AMRAP of ascending reps:
1 Power clean @ 155/115#
1 Burpee
2 Power clean @ 155/115#
2 Burpee
3 Power clean @ 155/115#
3 Burpee
Etc...

TUESDAY 20180206

WOD: 5 rounds of
400m Run
20 Pull ups

MONDAY 20180205

WOD: 6 rounds of
12 Bench press @ 50% 1RM
12 Box Jumps @ 24/20"

FRIDAY 20180202

WOD: 4 rounds of:
10 KB Swings @ 53/35#
10 Pistols (5 each leg)
10 SDHP @ 115/85#
10 Front rack reverse lunges @ 115/85#

THURSDAY 20180201

WOD: TABATA ROW
12 min (24 rds) max calorie

20 seconds row max effort
10 seconds rest

WEDNESDAY 20180131

STRENGTH: Bench Press 1-1-1-1-1

WOD: ANNIE
50-40-30-20-10

Double unders
Sit ups