Making Up or redoing Open Workout 18.2: We have had several requests by individuals to make-up 18.2 on Sunday. Coach Kole has said he will have the gym open at 8:15am in the morning for those who want to do it before Sunday classes start at 9am. You must bring your own judge and you...Read More
Weightlifting 15 minutes Clean (1 RM) *Build to a heavy 1 RM – Crossfit Games Open 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees-12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a Use the remaining time from 18.2 to accomplish a...Read More
Weightlifting Deadlift (Take 15-20 minutes and build to a heavy, but not n) If you lose positioning or mechanics, your set is over. – Metcon Complete rounds of 15, 12 and 9 reps for time of: Deadlift (1.25 x bodyweight for males/bodyweight for females) Pull-Ups Push-Ups Read More
Weightlifting Four Sets Of: Push Press (3-5 reps) Rest 90 Seconds Weighted Strict Supinated-Grip Pull-Ups (3-5 reps @ 2110) Rest 90 Seconds Metcon For 12 minutes, partners will alternate movements back and forth to complete as many rounds and reps as possible: 10 Wall Ball Shots (20/14#) 10 Ground to overhead (95/65#) 10 CAL...Read More
Weightlifting Four Sets Of: Bulgarian Split Squat (6-8 reps each leg @ 30X0) Rest 60 seconds Plank Hold (60 Seconds) Default will be on the elbows Rest 60 seconds – Metcon Five rounds for time of: 5 Dumbbell Complexes* (50/35#) 10 Toes to Bar One rep of the Dumbbell Complex =Right Arm Row –...Read More
Weightlifting Four Sets of: Clean (1.1.1) (rest 10 seconds between each single) Rest 2-3 minutes – Metcon Against a two-minute running clock, complete: 3 Hang Cleans 6 Shoulder to Overhead 9 Front Squats Max Reps of Burpees Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs. Read More
CROSSFIT GAMES OPEN 1- For athletes who are officially registered for the CrossFit Games Open, please be sure to log in to the Games website (www.games.crossfit.com) and submit your own score from workout 18.1. Lacey will go in and verify it, but you must submit the score yourself first! If you have any questions, a coach will...Read More
