Open Gym

Uptown: 10:30 am - 12:00 pm
Midcity: 9:00 am - 12:00 pm - coach Liz will be available to help coordinate open judging

Saturday 

Warm Up

2 rounds:
400m run
20 pass thrus
15 jump squats
10 GM 45/33
5 strict press 45/33

12 min to find 1RM deadlift for the team.

In teams of 2, for time:
Deadlift 10,000/7,500 pounds
Backsquat 7,500/5,000 pounds
Push press 5,000/3,500 pounds

One bar per team, one person works at a time.
Reps are appx 50 @ 185/135, 50 @ 135/95, 50 @ 95/65, 
however teams may choose whatever weight/rep combination to achieve the weight requirement.

Sign up for the Open!  First workout is announced tonight at 7 pm at games.crossfit.com




Warmup
3x: 
HS hold attempt
HS walk or bear crawl
10 banded GMs
10 Banded pass thrus 
10 straight leg high kick steps
high knees down and back


Strength
12 mins to find a Max Jerk from the Rack

Wod
10 min Cap
50 Push Press 45/35
40 Wall Balls
30 Box Jumps 24/20
10 HSPU

Have you signed up yet?  The open starts Thursday when they release the first work out.  I hope you have joined the groups below, because it is going to be a blast!  See below for the rosters for Uptown, Midcity, Downtown, and Lakeshore.  You need to join the gym where you work out most!  So if you made an error, go correct it!

Mobility certification application - partner mobility

So your coaches have been busting your hump about signing up for the open… but why, you are not a ‘competitor?’

The Open is partly about competing, but also about being a part of the the community and being accountable.  It is about achieving goals, setting new goals, and being the best version of yourself!  We limit ourselves too much, by telling ourselves that we are not ready, or we ‘can’t.’  Unfortunately, you are never going to be ready, and if you tell yourself you can’t, then you have already lost.  

At the beginning of the year, we set some fitness goals.  The Open is how we jump start those goals.  If you give yourself a date and a goal, you will be surprised how hard you work to meet that challenge.  The Open gives purpose to your training and gives you the chance to inspire someone else.  Don’t let each other down, sign up for the Open!



Warmup
3x: 
HS walk attempt or bear crawl
5 jump squats
10 1-legged side to side hops
25m shuffle, turn 25m shuffle
50m carioca 

Strength
8 min EMOM- Add weight 
1 Power Clean + 2 Front Squats

WOD
12-9-6 (5 min cap) 
Power Clean 135/85, burpees 
REST exactly 8 minutes from the time you finish 


12-9-6 Power Clean Burpee (5 min cap) 


(Total is 18 minutes) The goal of this is to go as Absolutely fast as possible on both pieces!!! There is a 5 minute cap on both parts, so if someone doesnt finish, they can have a goal of where they need to try to get on 2nd wod.

Sign up for the Open games.crossfit.com

open gym

Midcity 11-1

Lakeshore 9-11

Sign up for the Open already, we will keep bugging you until you do!
 click here: games.crossfit.com

Downtown Closed due to Mobility Cert, come to Midcity, Uptown, or Lakeshore!

Warm Up:
3 rounds: 200m run, 
15 lunging pass thrus, 
10 wall squats, 
5 thrusters, 
:30 l-sit/tuck

WOD
2k row buy-in, then 
AMRAP: 
P1 2 UB OHS 95/65, 2 TTB, P2 2 UB OHS, 2 TTB, 
P1 4 UB OHS, 4 TTB P2 4 UB OHS, 4 TTB, etc. 
At minute 18, 2k row cash out
Split row evenly. If bar is dropped before OHS set is complete, BOTH partners drop and do that rounds rep number in burpees, then finish OHS.