I have signed up for the Open! Registrations are up and running. You can sign up now and join in on the fun. You can check your standing from last year and see how much you improve in a year. Whether you compete as Rx or scaled for your division it’s always fun to see how you compare with others in the world.

Last week turned out to be a tough week. I don’t think this week looks as hard, but last week’s didn’t look bad on the board either. We do this to be healthy. Stop before you are in danger of getting injured. Scale when you should. Be smart.

MONDAY 1-14-19
Strength WOD: Shoulder Press
For time:
9 Thrusters (65,45)
1000 meter Row
15 Thrusters
1000 meter Row
21 Thrusters

TUESDAY 1-15-19
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*scale to 4 rounds of 25 reps

3 Rounds for time:
15 Inverted Burpees*
1000 meter Row
15 Burpees over the Rower
*supine to handstand

THURSDAY 1-17-19
Strength WOD: Deadlift
For time:
DB Clean* & Jerks (35,25)
Strict Pull-ups
GHD Sit-ups
*full squat

FRIDAY 1-18-19
5 Rounds for Continuous Movement:
2 Rope Climbs
20 Controlled Slow Abmat Sit-ups

SATURDAY 1-19-19
Open Gym from 8-10 am

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