It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Monday, March 8, 2021

OPEN Week...

This week begings the CrossFit OPEN... Well, at the end of the week, but it still starts this week!
21.1 will be announced on Thursday Night...
Then we go...
Groups running thru the WOD (or WOD's) on Friday & re-test on Monday (or Sunday for some of us).
Thursdays are REST DAYS!

Today...
Warm-Up / Activate / Mobilize
Banded Hip Opener (Perfect Stretch) x 60s ea side
Butterfly Pulses x 30s
Hawaiian Squats x 5 ea leg
-----------------
2m Bike
3-5 x Reps of Over-Under (ea way)
90s Bike
10 x Front Squats w/ BB
60s Bike
5 x Sotts Press w/ BB (or PVC)
(NOSE BREATH throughout this!!!)
------------------------------
EMOM x 20m (5 Rnds):
1= Max Cal Bike
2 = 10-12 TTB
3 = Max Cal Row
4 = 15 D/U + 8 Burpees to 6" target
SCORE is TOTAL CALORIES!!!
*Adjust/Scale any #'s you need, but be on the bike/rower when the beeper goes off so you can get the most out of your Bike/Row...
-----------------------
SNATCH* (was suppose to be BEFORE the EMOM, but I did it after...not as good!)
EMOM x 8 (8m):
1-2 @ 45-55%
3-4 @ 55-65%
5-6 @ 65-75%
7-8 @ 75-85%
Directly into...
Every 2m x 4 (8m)
9-10 @ 85-90%
11-12 @ 90+
====================
Optional Additional Session ~ ENGINE WORK
For Individual Times (6 Rnds):
10 Burpee Box Jump-Overs (24")
20 Cal Bike
90s Rest b/t Rnds

Pyan ~ 21/19 - 2/14 - 11/13 (had to go) ~ 80 Calories
Ladick ~ 17/19 - 10/16 - 12/17 - 11/19 (had to go) ~ 121 Calories
Smalls ~ 16/16 - 16/10 - 12/8 (had to go) ~ 78 Calories
Daliege ~ ??/?? - 14/?? - 12/15 - 15/14 - 16/14 ~ Lots of Calories!!!
tb ~ 19/21 - 9/20 - 12/17 - 11/20 - 11/15 ~ 155 Calories / 95-115-130-145-155-165-175-185-185-190-175-190 /
Engine Work (Time / Bike Time):
2:34 (2:34 / 1:34)
4:04-6:32 (2:28 / 1:25)
8:02-10:21 (2:19 / 1:29)
11:51-14:10 (2:19 / 1:31)
15:40-18:28 (2:48 / 1:39)
19:58-22:21 (2:23 / 1:17)

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