The Open Schedule
The CrossFit Open season will officially start February 27th with the announcement of workout 14.1. The Open workouts will be programmed every Friday for all classes. The Open workouts will also be programmed for the Competitor Sports Class every Saturday from 12 – 1 pm with the remainder of the class time being used for skill/strength training.
If you’re not participating in the Open, please feel free to come and cheer on the CFP community members that are. This is a great time to build our camaraderie within our team! Sea of Red and Black!
Fitness
A. Back Squats – 5 x 10 w/2-3 Min Rest
B. 5 Min AMRAP
10 x Burpees
30 x DU
5 Min Rest
C. 5 Min AMRAP
12 x Russian Swings
12 x Wallballs
Performance – Sport
A1. Front Squats – 3 x 2 w/30-45 Sec Rest
A2. Back Squats – 3 x Max Reps (5 + is the goal) w/3-4 Min Rest
B. 5 Min AMRAP
10 x Burpees
30 x DU
5 Min Rest
5 Min AMRAP
6 x Power Cleans @ 95lb/65lb
12 x Wallballs @ 20lb/14lb
-Post results under comments
Performance:
A1. @225
A2. @225 x 5 reps
B. 4+10 / 4+12
Vacation WOD:
5 rounds:
5 pull-ups
10 DB snatches @ 35#
15 DB swings @ 35#
And 100 hollow rocks
Sport
A1. @175×2, 185×2, 195×3 (because I wanted to see if I could PR)…205×3 (because my hips felt REALLY good for the first time in a long time) 20lb PR.
A2. 175×5, 185×5, 195×5
B. 4+10 dubs were kinda rough, burpees felt slow but tried to make them fast.
C. 5+6. Cleans went well, WB were tough (10 ft target) but tried to keep moving.
D. 400meter row and 15 burpees AFAP 2:20 (2:15 cap…) legs feel like they’re about to fall off. Thanks Juli, Margo, and Kyle for joining me 🙂
A1. @75×2, 85×2, 95×2
A2. @95×5, 105×5, 120×5
B. 10 burpees and 50 singles: 4+9
C. 6 PC at 65# and 12 wallballs (10#): 4+7
Off since last Tuesday with all the weather and craziness – felt like a month! Back at it…
A. 3 rounds, 135 (10 BS) – 185 (8 BS) – 205 (6 BS). Had time left so attempted a single 225# FS, which I’m sure is a PR.
B. 3 rounds + 10, w/ singles
C. 3 rounds + 15, Rx. Tired out pretty quickly by the end but great workout.
A1- 155-165-175
A2- 155 (10) 165(6) 176(6)
B. 4+25 (singles)
C. 5+2
Liked the short intense workout!!
Performance
A: FS: 95#, 115#, 135#
BS: 10×145#, 10×165#, 5×175# – felt a muscle pull that I didn’t like so stopped
B: 3+20
C: 3
A. 135-155-165
A2. Each x 5
B. 3+16/4+10
2 fs+10bs
135-135
155-155
165-165
WOD part one 10 Russian swings 1 pood
And 30 dubs. More confident with dubs now.
WOD 2 :
2 calorie assault bike
12 wb 14 pounds
Altern