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CrossFit Open Workout 19.1 – Friday 2-22

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Happy Friday Kids!! The CrossFit Open is HERE!!

Remember, tonight (and every Friday for the CrossFit Open) we will be doing Friday Night Lights. This means that there will be NO 5, 6 and 7pm classes!! Instead, we will be running heats of 19.1 starting at 5pm and going until 8pm.

So just show up to the gym, sign up for a heat, and do some work! Adult beverages are welcome 🙂

 

CrossFit Open Workout 19.1

Complete as many rounds as possible in15 minutes of:

19 wall-ball shots 19-cal. row

VARIATIONS

Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Teenagers 14-15:

Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target

Scaled Teenagers 14-15:

Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target

Masters 55+:

Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+:

Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target

NOTES

The workout begins with the medicine ball on the groundand athlete standing tall. After the call of “3, 2, 1 … go,”the athlete will pick up the ball and perform the wall-ballshots. After 19 reps are complete, the athlete will move to the rower and pull 19 calories. The monitor must read 19calories before the athlete can unstrap and move back tothe wall-ball shots for the next round.

The athlete’s score will be the total number of repetitionscompleted within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.

There is no tiebreak for this workout.

“Mountain Dew” – Wednesday 2-20

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Warm-up

In 3 Minutes

250m Row

40 Double Unders

AMRAP Burpees

 

 

Midline

EMOM8

-10 Bicycle Abs

-10 hollow rocks

-5 Jackknives

 

-should have 15-20 seconds of rest. If it is creeping up too fast cut down the reps

 

WOD

Every 3 minutes for 24 Minutes

250m Row

40 Double Unders

10 Burpees

 

-there should be ideally be 30-45 seconds rest after each round to rest and get back to the rower. If you go to the end of the 3 minutes, take the next 3 minutes off.

 

Level 2- 20 double unders/80 singles, 7 Burpees

Level 1- 200m Row, 40 singles

 

Run Sub = 200m

 

 

Extra Work

For time:

60 T2B

60 GHD

12 Rope Climbs

“Frannish” – Tuesday 2-19

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Warm-up

Dynamic Exercises

 

Then 2 Rounds

5 Squat-Mornings

10 Bent Over Rows

10 Bulgarian Split Squats per side (with barbell, if possible)

 

Strength

E2MOM12

Front Squat- 5 Reps @75% of 1RM

  • Weight should feel challenging but doable for 6 sets

 

WOD

12 Minute AMRAP

7 Thrusters (115,75)

9 Chest to Bar Pull-ups

11 Box Jumps

 

Level 2- (95,55), 7 Pull-ups

Level 1- (75,35), 5 Pull-ups

 

Extra Work

15/12-12/9-9/6

Bike Cals

12-9-6

Deficit HSPU (4/2’)

 

Rest 5 mins btw rounds

“Power Through” & Oly – Monday 2-18

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Warm-up

Partner Up!

1:00 on/:20 off

P1- Row

P2- Barbell Rollouts

Switch

P1- Row

P2- Barbell Windshield Wipers

Switch

P1- Row

P2- Barbell Overhead Hold

Switch

 

Strength

  1. Push-press

2-2-2-2

  1. Push jerk

2-2-2

 

WOD

Partner WOD

100 Calorie Row

100 Power Cleans (155,105)

 

-One partner works at a time

 

Level 3- 135,95

Level 2- 115,75

Level 1- 95,45

ADV- 185,120

 

Extra Work

2 Rounds

10-8-6-4-2

Bench Press 185/115

Deadlift 275/185

 

Rest 5 minutes between rounds

“You Serious, Clark?” – Saturday 2-16

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Warm-up

Run 400m

Dynamic Exercises

 

Partner WOD

80 Wallballs

60 Deadlifts (225,155)

40 Burpee Pull-ups

1 Mile Run

40 Burpee Pull-ups

60 Deadlifts

80 Wallballs

*partners run mile together

 

Level 2- (185,125)

Level 1- (135,95), 30-20-10-800m-10-20-30

 

Row Sub = 2k

 

Extra Work

2 Rounds

50 Dubs

50 ft HS walk

3/2 Legless Rope Climbs

50 ft HS Walk

50 Dubs

 

Rest 3 minutes between Rounds

 

*Scale to regular rope climbs, 25ft hs walk or 3 wall climbs.

“Big Bear” – Friday 2-15

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Warm-up

Dynamic Warm Up

 

Mobility

Quad Rolling and Stretching

 

Strength

EMOM10

2 Box Squats

– Ascend in weight as able

 

WOD

16 Minute AMRAP

1 Bear complex (135,95)

10 Toes to Bar

250m Row

2 Bear Complexes

10 Toes to Bar

250m Row

3 Bear Complexes

10 Toes to bar

250m Row

4 Bear Complexes…

Level 2- (115,75)

Level 1- (5,35)

 

Extra Work
7-6-5-4-3-2-1
Strict Muscle Up
Pistol Right Leg
Pistol left Leg
***WOD Credit crossfit.com

Scale to Kipping MUPS or Strict Chest To Bar

“Endless Love” & Oly – Thursday 2-14

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Warm Up

EMOM 8

  1. 10/8 Cal Row
  2. 20 Russian Swings
  3. 10/8 Cal Row
  4. 12 Kettlebell Step Ups

 

Accessory

10 Unilateral KB Deadlifts

15 Weighted Glute Bridges

  • Use ball for back support

 

WOD

20 Box Jump Overs

40/30 Calorie Row

20 Box Jump Overs

80 Kettlebell Swings (1.5,1)

20 Box Jump Overs

40/30 Calorie Row

20 Box Jump Overs

 

Level 2- 1,0.75, 30

Level 1- 0.75,0.5

10-20/15-10-40-10-20/15-10

 

Olympic Lifting Class **6:00PM Only**