Sterling

Workout of the Day

For the next 5 weeks, every Monday will be a day I program Open movements that have yet to appear in this year’s Open. We will resume to a strength piece + conditioning on Tuesday’s.

A.
Every minute, for 24 minutes:
Min 1: 7-15 Toes to Bar
Min 2: 30-50 Double-unders
Min 3: 8-12 Lunges w Barbell Overhead (95 / 65)

A few reminders about the Open:

1. Please understand that the only designated days we can guarantee to provide judging is Saturday and Sunday. If you need to do the workouts on Thursday evening, Friday, or Monday, it is your responsibility to find yourself a judge. If you complete or repeat the workout on Friday or Monday, please be respectful of other people’s space and try not to disrupt class. 
2. Please remember to submit your scores by no later than 6:45 PM on Monday for the next 5 weeks so I have time to validate them. 

Lee

Workout of the Day

The 2017 CrossFit Games Open 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

Scaled:

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 35-lb. dumbbell and 20-in. box, step-ups OK

Time cap: 20 minutes

Tori

Workout of the Day

A.
If you are doing the Open, please use today as an active recovery day. 10-30 minutes of light and easy rowing, biking, jogging, or walking. Then a nice healthy dose of mobility work/ROMWOD. Get as much sleep as you can and try to eat clean, healthy foods that you agree with you. Get your mind right and get ready to crush it! 

Heat times on Saturday will start at 9 AM. Please check Wodify and sign up for your desired heat. 

For everyone else:

CrossFit Games Open 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

Scaled:

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 35-lb. dumbbell and 20-in. box, step-ups OK

Time cap: 20 minutes

Joe F. Brannon

Workout of the Day

A.
Hang Power Clean 1-1-1-1-1-1-1
Spend 15 minutes building to a heavy single

B.
Three rounds for time of:
400m Run
21 Deadlifts (155 / 105)
12 Box Step Ups w DBs (pick weight – alternating 6R, 6L)

Rx+ 205 / 135, 50 / 35

Lavon

Workout of the Day

A.
Toes to Bar
AMRAP in 7 minutes of:
7 Unbroken Toes to Bar

B.
Min 0:00 – 10:00:
For time:
100 Calories on Assault Bike (ladies: Airdyne)

Min 10:00 – 20:00:
For time:
100 Calories on Rower

Min 20:00-30:00
For time:
300 Double-unders

Paul

Workout of the Day

A.
Push Press
15 minutes to build to a heavy push press

B.
CrossFit Games Open 12.5
AMRAP in 7 minutes of:
3-6-9-12-15-18-21 etc of:
Thrusters (100 / 65)
Chest to Bar Pull-ups

Score will be total reps

Carly

Workout of the Day

A.
Front Squat
15 minutes to build to a heavy single

Rest 90-120 seconds between sets

B.
CrossFit Games Open 11.6
AMRAP in 10 minutes of:
60 Bar Facing Burpees
30 Overhead Squats (120 / 90)
10 Muscle-ups

Josh

Workout of the Day

A.
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep rounds of:
Calories on Bike or Rower
Lunges w Dumbbells Overhead

Partner A does 15 calories, then 15 lunges. Partner B does 15 calories, 15 lunges. Partner A does 14/14, Partner B does 14/14, etc.

Swindle getting ready to snatch his face off

Workout of the Day

A.
Power Snatch
Every minute, for 12 minutes: 2 power snatch (drop and rest 10 seconds between reps)
Starting moderately heavy, increase the load every 3 minutes (4 loads)

B.
For time:
Run Around the Block
then,
21-15-9 rep rounds of:
Hang Power Snatches (115 / 75)
Toes to Bar
then,
Run Around the Block

Sarah A.

Workout of the Day

A.
Clean 1-1-1-1-1-1-1
Increasing the load each set,
spend 15 minutes building to a heavy squat clean

B.
CrossFit Games Open 15.3
Complete as many reps as possible in 8 minutes of:
3 Handstand Push-ups
3 Power Cleans
6 Handstand Push-ups
3 Power Cleans
9 Handstand Push-ups
3 Power Cleans
12 Handstand Push-ups
6 Power Cleans
15 Handstand Push-ups
6 Power Cleans
18 Handstand Push-ups
6 Power Cleans
21 Handstand Push-ups
9 Power Cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.