21.1 Open Announcement 5pm Thursday!

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up

2. SHOW UP FOR CLASS ON FRIDAY!

BE SURE TO SIGN UP FOR CLASS TO PARTICIPATE!

All Friday classes will be doing the Open workout whether you are signed up for the Open or not. Make up timings will be available. Contact Derek for more info.

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

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3/11/21

WOD

3 rounds for time of:
Run 1000m
50 Kettlebell Swings, 53/35-lbs

Train At Home

Warm up:
10-8-6-4-2 reps of Russian swings
After each set, 200m Run

WOD:
3 rounds for time of:
Run 1000m
50 Kettlebell/Dumbbell Swings

Cool down:
5 Rounds:
:60 plank hold
:30 rest

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Get your Open T-shirt!

Now available at our online store

The Open is almost here!

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up

2. SHOW UP FOR CLASS ON FRIDAY!

Be sure to sign up for class to participate!

All Friday classes will be doing the Open workout whether you are signed up for the Open or not. Make up timings will be available. Contact Derek for more info.

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

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3/10/21

WOD

With a Partner
30 minute AMRAP of:
21 Cal Machine
15 Wall-balls, 20/14-lbs.
9 Ring Dips

*You do a round, your partner does a round.

Train At Home

Warm up:
200m Run
12 Air squats
12 DB Presses
200m Run
8 DB squats
8 Dips
200m Run
6 DB Thrusters

WOD:
30 minute AMRAP of:
300m Run
15 Single DB Thruster
9 Dips
Rest 1 Minute

Cool down:
3 sets:
:30 hamstring stretch, each leg
:30 hip flexor stretch, each leg
:30 pec stretch, each arm

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Get your Open T-shirt!

Now available at our online store

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up!

2. SHOW UP!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday 

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

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3/9/21

WOD

Every 2:00 for 6 sets:
Power Clean 6-6-4-4-2-2 reps

21-15-9 reps for time of:
DB Snatch, Right Arm
Burpee
DB Snatch, Left Arm
Push-up

*50/35-lbs.

Train At Home

Warm up:
11-9-7-5 reps of:
Plank burpee
DB deadlift
DB push press

WOD:
27-21-15-9 reps for time of:
DB Snatch, Right Arm
Burpee
DB Snatch, Left Arm
Push-up

Cool down:
Tabata sit-ups

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Get your Open T-shirts!

Now available at our online Store

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up!

2. SHOW UP!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday 

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

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3/8/21

WOD

Every 2:00 for 6 sets:
4 Front Squats
6 Back Squats

12 minute AMRAP of:
50 Double-unders
25 Air Squats
50 Double-unders
15 Double DB Squats, 50/35-lbs

Train At Home

Warm up:
3 Minutes of single-unders then,
4 Rounds:
10 Air squats
8 DB Front Squats
4 DB Overhead Squats

WOD:
20 minute AMRAP of:
50 Double-unders
30 Air Squats
50 Double-unders
20 DB Front Squats
50 Double-unders
10 DB Overhead Squats

Cool down:
Accumulate 5 Minutes of plank
Between sets :30 Hip-quad-wall stretch, each leg

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Get your Open T-shirt!

Now available at our online Store

Part of the Open is an “Affiliate Cup” competition which allows teams of athletes from each gym to compete with one another and potentially advance to the Quarterfinals, Semifinals, and Games.

When you sign up for the Open, you are automatically added to the CrossFit Train Team Roster.

The top individual Open scores from each box will go toward the Affiliate Team Total and will help determine which teams advance to the Quarterfinals.

How to Join the team

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up!

2. SHOW UP!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday 

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

Get your Open T-shirt!

Now available at our store!

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3/7/21

WOD

Rest Day

Join the Team!

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up!

2. SHOW UP!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday 

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

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3/6/21

WOD

“WOOD” with a partner
10 rounds for time of:
10 Burpee Box Jump Overs, 20”/24”
10 Sumo Deadlift High Pull
10 Thrusters

*65/95-lbs.
*You do a round, they do a round

Train At Home

Warm up:
3 Rounds:
200m Run
10 Burpees
10 Air squats
10 DB Push presses

WOD:
5 rounds for time of:
400m Run
10 Burpee Box Jump Overs
10 DB Snatches
10 DB Thrusters

Cool down:
Scorpion stretch
Spiderman stretch

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Join the Team!

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up!

2. SHOW UP!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday 

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

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3/5/21

WOD

15 minute AMRAP for Quality of:
5-10 Kipping Pull-ups
Rest 30 seconds

15 minute AMRAP for Load of:
3-5 Deadlifts
Rest 30 seconds

Train At Home

Warm up:
5 Minutes of single-unders then,
5 Rounds:
5 Plank Burpees
5 Push-ups
5 DB deadlifts
5 Air squats

WOD:
20 Minute AMRAP of:
10 strict burpee DB deadlifts
20 Air squats
40 Double-unders

Cool down:
3 Sets:
:30 pec stretch, each arm
:30 calf stretch, each leg

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Join the Team!

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up!

2. SHOW UP!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday 

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

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3/4/21

WOD

With a Partner
30 minute AMRAP of:
20 Toes-to-Bar
30 Kettlebell Swings
300m Run

*you go, I go

Train At Home

Warm up:
2 rounds:
300m Run
15 Sit-ups
10 Russian swings
5 Burpees

WOD:
20 minute AMRAP of:
20 Toes-to-target
30 Kettlebell Swings
300m Run

Cool down:
3 sets:
200m farmer’s carry
:60 cobra stretch
:60 scorpion stretch

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Join the Team!

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up!

2. SHOW UP!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday 

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

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3/3/21

WOD

EMOTM for 10 minutes:
High Hang Clean + Hang Clean + Clean

“Open Workout 15.4+”
Complete as many reps as possible in 10 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

*Men clean 185 lb.
*Women clean 125 lb

Train At Home

Warm up:
3 Rounds:
10 air squats
10 DB power cleans
10 push-ups

Then,
3 sets of 5 DB front squats each side

WOD:
EMOTM for 10 minutes:
2 dumbbell hang cleans + 2 dumbbell cleans
*perform entire complex with right arm, then entire complex with left arm within the minute.

“Open Workout 15.4-ish”
Complete as many reps as possible in 10 minutes of:
3 pike handstand push-ups
3 dumbbell cleans, each arm
6 pike handstand push-ups
3 dumbbell cleans, each arm
9 pike handstand push-ups
3 dumbbell cleans, each arm
12 pike handstand push-ups
6 dumbbell cleans, each arm
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Cool down:
2 sets:
:60 downward dog stretch
:60 pec stretch, each arm
:60 hip flexor stretch, each leg

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Join the Team!

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up!

2. SHOW UP!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday 

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

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3/2/21

WOD

Every 8:00 for 4 sets:
7 Muscle-ups
14 Overhead Squats, 95/65-lbs.
200m Run

Train At Home

Warm up:
400m Run
2 rounds:
15 air squats
15 push-ups
10 DB front squats
10 DB push presses

WOD:
Every 8:00 for 4 sets:
7 DB Rows, each arm
7 Chair Dips
14 DB Overhead Squats
200m Run

Cool down:
3 sets:
:30 pec stretch, each arm
:30 hip-quad-wall stretch, each leg
:30 lat stretch, each arm

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