Announcements

2018 Vintage Open Participants: Please check your email for information about your teams and ordering shirts! Shirt orders are due Sunday night so we can get them ordered and printed in time for Week 1 this Friday!

Competition CrossFit

The Open this week comes.

For the next 5 weeks, Comp Class will be a little different. Details to come.

Every 2 minutes for 20 Rounds
150m Row (or)
120m Ski (or)
300m Bike

Pick a single piece of equipment – preferably something that is a perceived weakness – and plan to get (un)comfortable. These should be at maximal effort for ~30 seconds. Our target is a 1:3 work rest ratio.

CrossFit

Warmup

2 rounds
Run 200m
10 Band Pull Aparts
5 Strict Dumbbell Shoulder Press, single dumbbell, each arm

Gymnastics

Rope Climb Technique

Advanced: Practice Peg Boards

WOD

CrossFit.com 180212
5-4-3-2-1 reps for time of
15-ft. rope climbs
Clean and jerks

Increase weight on the clean and jerk each round.

Men: 145-165-185-205-225 lb.
Women: 115-125-135-145-155 lb.

Scaling
This workout, originally a CrossFit Games event, is intended to be performed quickly, with only 15 reps of each movement. Use a rope-climb substitution and barbell loads that allow you to sprint through.

Intermediate Option
For time:
5 clean and jerks
4 rope climbs, 12 ft.
4 clean and jerks
3 rope climbs, 12 ft.
3 clean and jerks
2 rope climbs, 12 ft.
2 clean and jerks
1 rope climb, 12 ft.
1 clean and jerk

Men: 135-145-155-165-185 lb.
Women: 95-105-115-120-125 lb.

Beginner Option
5-4-3-2-1 reps for time of
Rope climbs, lying to standing
Clean and jerks

Men: 65-75-95-105-115 lb.
Women: 35-45-55-65-75 lb.