We have a week and a half to be ready for the Open. The first workout will be released on March 11 at 7:00pm our time. That means on Friday the 12th that will be the WOD. We want to practice all kinds of movements during this next week, but not at an intensity that we will be injured by the time the competition begins. If there is something you need to work on, or check on, do some of those things during the beginning of your warm-up time. Practice wisely, not too hard, keep moving, and sign up! http://games.crossfit.com
For this week we are celebrating Emiley’s birthday with her request of an already established WOD. Next week we will celebrate with Pat. The WOD Emiley chose will take some calculating beforehand. The objective is to accumulate a designated number of pounds, lifted anyway you choose, for time. The obviously fastest way to do this is heavy deadlifts. But how many deadlifts will it take at the weight you can manage? Do you want to do that many deadlifts? Come in with a plan, and we will talk it out before you start.
MONDAY 3-1-21 Emiley's birthday WOD (3-5-21) "Christopher Pickford" For time: Accumulate in any lifts: 20,000/14,000 pounds Scaled/Masters option: 13,500/9,500 pounds TUESDAY 3-2-21 Strength WOD: Shoulder Press (heavy 5x3) then: "Evil EMOM" For 14:00 Odd: 10 Thrusters* Even: 20 KB Swings* *Choose a weight you can do the required reps in 30 seconds. WEDNESDAY 3-3-21 "El Paso 22" 8* Rounds for time: 3 Power Cleans (heavy)** 22 KB Swings 9 Burpees 15 Deadlifts (light)** 200 meter Run *Don't start another round after 20:00. Complete the one you are on. **One weight on the bar for Power Cleans and Deadlifts. THURSDAY 3-4-21 For time: "Flapjack" 1,000/800 meter Row 50 Hand Release Push-ups 30 Deadlifts (mod-heavy) 50 Hand Release Push-ups 1,000/800 meter Row FRIDAY 3-5-21 "Just Hang On" 4 5:00 Rounds of: 3:00 work: 22/16 Calorie Row 10 Toes-2-Bar or 15 Knees up Max reps Single Arm DB Snatch-alt (mod) 2:00 rest SATURDAY 3-6-21 Open Gym at 8am and 9am Yoga at 9am