The Open is coming! Be sure to sign up on the white board at the box so that we can get you on a team!! And don’t be nervous…this is literally THE most fun you’ll have working out!! Team drafts will take place on Feb 3rd!!
MONDAY
Rx
100 Wall Balls (20/14 lb.)
50 Box Jumps (30/24 in.)
100-ft. Handstand Walk
50/35 Cal. Row
FIT
75 Wall Balls
50 Low Box Jumps/Box Step Ups
100-ft. Bear Crawl
35/25 Cal. Row
EXPRESS LANE – CF OPEN WOD PREP!
“CF Open WOD 15.1”
Part A: 9 Min AMRAP
15 Toes-to-Bars
10 Deadlifts 115/75 lbs
5 Snatches 115/75 lbs
Part B: 6 Minutes for
1 RM Clean and Jerk
TUESDAY
ALL
Squat Clean
2-4-2-4-2-4
Then,
Tabata!
Power Clean, 70% of the load of 4-rep set.
8 rounds
EXPRESS LANE – CF OPEN WOD PREP!
“CF Open WOD 15.2”
From 0:00 to 3:00
2 Rounds of
10 Overhead Squats 95/65 lbs
10 Chest-to-Bar Pull Ups
From 3:00 to 6:00
2 Rounds of
12 Overhead Squats 95/65 lbs
12 Chest-to-Bar Pull Ups
From 6:00 to 9:00
2 Rounds of
14 Overhead Squats 95/65 lbs
14 Chest-to-Bar Pull Ups
Etc., following same pattern until you fail to complete both rounds
WEDNESDAY
Rx+
2 Shuttle Runs (20-m)
4 KB Swings (32/24 kg)
Add 2 Shuttles + 2 KB Swings each round
As far as possible in 12 min.
Rx
2 Shuttle Runs (20-m)
4 KB Swings (24/16 kg)
Add 2 Shuttles + 2 KB Swings each round
As far as possible in 12 min.
FIT
2 Shuttle Runs (20-m)
4 KB Swings
Add 2 Shuttles + 2 KB Swings each round
As far as possible in 12 min.
EXPRESS LANE – CF OPEN WOD PREP!
“CF Open WOD 15.3”
14 Min AMRAP
7 Muscle Ups
50 Wall Balls 20/14 lbs
100 DUs
THURSDAY
Rx+
30 sec. Burpee Broad Jumps
30 sec. Rest
30 sec. Back Squats (115/75 lb.)
30 sec. Rest
7 rounds
Rx
30 sec. Burpee Broad Jumps
30 sec. Rest
30 sec. Back Squats (95/65 lb.)
30 sec. Rest
7 rounds
FIT
30 sec. Burpee Broad Jumps
30 sec. Rest
30 sec. Back Squats
30 sec. Rest
7 rounds
EXPRESS LANE – CF OPEN WOD PREP!
“CF Open WOD 15.4”
8 Min AMRAP
3-6-9-12-15-18-21-… HSPU
3-3-3-6-6-6-9-… Cleans 185/125 lbs
FRIDAY
Rx+
10 Power Snatches (155/105 lb.)
10 Unbroken Weighted Pull-ups (45/25 lb.)
3 rounds
15 Power Snatches
15 Unbroken Chest-to-Bar Pull-ups
2 rounds
20 Power Snatches
20 Unbroken Pull-ups
Rx
10 Power Snatches (135/95 lb.)
10 Weighted Pull-ups (25/15 lb.)
3 rounds
15 Power Snatches
15 Chest-to-Bar Pull-ups
2 rounds
20 Power Snatches
20 Pull-ups
FIT
10 Power Snatches
10 Jump-to-Negative Lowers
3 rounds
15 Power Snatches
15 Jumping Chest-to-Bar Pull-ups
2 rounds
20 Power Snatches
20 Ring Rows
EXPRESS LANE – CF OPEN WOD PREP!
“CF Open WOD 15.5”
For Time
27-21-15-9
Row (calories)
Thrusters 95/65 lbs
SATURDAY
Rx+
12 Suitcase KB Deadlifts (70/53 lb.) – L
12 Strict HSPU
12 MB Cleans (30/20 lb.)
12 Suitcase KB Deadlifts (70/53 lb.) – R
AMRAP 20 min.
Rx
12 Suitcase KB Deadlifts (53/35 lb.) – L
9 Strict HSPU
12 MB Cleans (20/14 lb.)
12 Suitcase KB Deadlifts (53/35 lb.) – R
AMRAP 20 min.
FIT
12 Suitcase DB Deadlifts – L
12 Pike HSPU
12 MB Cleans
12 Suitcase DB Deadlifts – R
AMRAP 20 min.
CONNECT 