The registration for the Open is live now. Use this link to sign up for this year’s competition. https://open.crossfit.com/?_ga=2.170639651.2047156813.1568601972-909058181.1515086456

The first WOD will be released on October 10th at 7 pm. We will do each week’s wod on Friday. You will have a chance to do it on Saturday and Monday if you need to repeat it or missed it on Friday. The special wod we have this week is Laura AM’s birthday wod. can you guess how old she is turning on Tuesday?

MONDAY 9-16-19
Strength WOD: Shoulder Press
then:
3 Rounds for time:
21 DB Thrusters (45,30)
15 Burpees

TUESDAY 9-17-19
Laura AM's Birthday WOD: (9-17-90)
AMRAP in 29:00
29 Squat Cleans (135,95)
29 Split Jerks (135,95)
29 Deadlifts (225,155)
29 Weighted Step-ups (45,35) bar
29 GHD Sit-ups
29 Box Jumps (24,20)
29 Pull-ups
29 Toes-2-Bar
29 Double Unders
29 Calorie Row
29 Wall Balls (20,14)
29 KB Swings (53,35)
29 Kick-ups
29 second Handstand Hold
29 Burpees
29 Ring Rows
29 MB Cleans (20,14)
29 Russian Lunges (35,20)
29 Sit-ups
29 Squats
* must complete all of each movement in order. Start over if you get finished before time runs out.

WEDNESDAY 9-18-19
3 Rounds for time:
21 Hang Power Snatch (115,75)
50 Squats (for time)
L-sit on Rings (for time equal to Squat time)

THURSDAY 9-19-19
Strength WOD: Deadlift
then:
AMRAP in 15:00
5 Handstand Push-ups
10 Pull-ups
15 DB Step-ups (24,20) (50,35)

FRIDAY 9-20-19
4 Rounds for time:
4 Atlas Stones (AHAP)
10 Toes-2-Bar
40 Double Unders
10 Push-ups
400 meter Run

SATURDAY 9-21-19
Open Gym from 8 to 10 am
Posted in Workout of the Day

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