The Judges course for 2018 is now on line at http://oc.crossfit.com For those of you that would like to help me out by judging the Open for people in our gym, you may go to this site, pay your $10 and take the course. I think it is a valuable course for any athlete to take. You learn the standards that you will also be held to for movements required in any competition. They are the standards that you will hold yourself to as you work on new skills too. Don’t be afraid to go back as many times as you need to pass each section. When you get to the end, print out your certificate so I can put a copy on the wall and you can sign the papers!
This week I will make sure those of you that are unlocking doors have keys for next week. We will have simple to learn, but maybe not simple to do WODs for the week. You will all help each other do the WODs, and don’t forget to pray for Phillip and Dawn while you are there. Thanks so much for letting me be with them.
MONDAY 1-22-18 Strength WOD: Back Squat then: "18.0" For time: 21-15-9 Alternating DB Snatch (50,35) Lateral DB over Burpees TUESDAY 1-23-18 KB Mania 5 Rounds for time: 30 KB Swings (53,35) 20 Sumo Deadlift High Pull 10 KB Snatch 50' Waiters Walk WEDNESDAY 1-24-18 Strength WOD: Shoulder Press then: AMRAP in 10:00 5 Pull-ups 10 Sandbag Cleans (50,40) 15 Wall Balls (20,14) THURSDAY 1-25-18 Strength WOD: Power Clean then: For time: 21 Slam Balls (25,20) 42 Lunges 15 Slam Balls 30 Lunges 9 Slam Balls 18 Lunges FRIDAY 1-26-18 EMOM for 15:00 Minute 1-20 Double Unders Minute 2-20 Sit-ups Minute 3-20 Push-ups SATURDAY 1-27-18 Open Gym from 8 to 10am