CrossFit Open Make sure you get your scores in for 19.1 in the CrossFit Games site here by 7pm, but don’t wait until the last minute. Posting in Wodify does NOT get them into the CrossFit Games site! Make sure you come this Thursday for our 19.2 Announcement. Strength / Skillwork DB Bench Press 10 – 10 – 10 – 10 …

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Join us for a group workout.  Workout will be announced on the whiteboard when you arrive.  Bring a friend for free! For those who did not attend our first Open workout yesterday, join us for a makeup workout tomorrow, Sunday, at 3pm. Monday will be normal scheduling of programming.

Join us today for the first workout of the CF Open, 19.1. There will be many scaled options to make the workout available to all!!

Foundations Skill/Strength: Handstands WOD: Baseline 500m Row 40 Air Squats 30 Abmat Sit-Ups 20 Push-Ups 10 Pull-Ups Cashout

Strength Back Squat (8-8 / 5-3-1+ / 5) 50-55% / 75-85-95% / 65% WOD Metcon (No Measure) 4 Rounds of: 1 Indoor Flying Pull-up Bar traverse* 4 GHD Hamstring Curl or 8 Good mornings 8/8 DB Bulgarian Split Squats 8 Arnold Presses** * Skip if you can not do a strict pull-up and do 10 banded strict pull-ups instead ** https://www.youtube.com/watch?v=6Z15_WdXmVw Elements …

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Strength / Skillwork Today’s focus is on skills and strength. If you really work on both today, you will get a great workout! Days like this are a great foundation for overall gains. Do NOT skip today if you don’t have D/Us, HSPUs or Handstand Walks down as a skill! Jump Rope Singles & Doubles Ankle Rockers w/ Wrist Circles …

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Main Skill/Strength: Rope Ascents WOD: Snatch Elimination 1-3x of every move until hitting max on a movement.  Eliminate the mvmt, and continue until all the movements are eliminated. Hang Squat Snatch Snatch Push Press Snatch OHS Snatch DL Snatch High Pull   Cashout: 3 Rounds 10 Sit-ups, GHD 10 Russian Twists 10 Leg Raises   Foundations Class: Skill/Strength: Rope Ascents …

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The CrossFit Open The 2019 CrossFit Open starts this Thursday, February 21, 2019, and ends 5 weeks later on Monday, March 25, 2019. Register here. It costs $20. We will have our Open Announcements each Thursday at 7pm during the 5 weeks. We will have our on head-to-head line-up each week. We will focus on the Open on Friday and …

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Strength / Skillwork Bench Press 8-5 / 3-3-3+ / 5 50-60% / 70-80-90% / 65% WOD IKFF CKT Level 1 Test (KB) For time perform: 100 KB Hand-Hand Swings (Alt. Hands at stomach height) 32 KB Clean & Push-Press 60 KB Snatches 30 KB Goblet Squats Competitor: 45/30# KB, Do not set the weight down. Rest in the hang, or …

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Strength / Skillwork Jump Rope work on singles and doubles Back Squat 8-5 / 3-3-3+ / 5 50-60% / 70-80-90% / 65% WOD “Tabata Something Else“ Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, …

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