Don’t forget to submit your scores!
Go to https://games.crossfit.com/
Scroll down and click “SUBMIT SCORES”
Get your Open T-shirt!
Now available at our online store
3/14/21
WOD
Rest Day
Don’t forget to submit your score online!
Go to https://games.crossfit.com/
Scroll down and click “SUBMIT SCORES”
3/13/21
WOD
"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Train At Home
Warm up:
3 Rounds:
Run 200m
12 Plank shoulder taps
10 Lunge and twist
8 Jumping squats
WOD:
"Loredo”
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Cool down:
5 Minute jog
Every minute do :60 stretch of your choice
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 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
3/12/21
WOD
Open 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 minutes
Train At Home
Warm up:
25 Jumps
20 Plank shoulder taps
15 Jumps
10 Inch worms
10 Lateral Jumps
5 Wall walk 1/2 range
WOD:
Open 21.1 Equipment Free
For time:
1 wall walk
10 lateral jumps
3 wall walks
30 lateral jumps
6 wall walks
60 lateral jumps
9 wall walks
90 lateral jumps
15 wall walks
150 lateral jumps
21 wall walks
210 lateral jumps
Time cap: 15 min.
Cool down:
:60 pec stretch, per arm
:60 calf stretch, per leg
:60 lat stretch, per arm
Get your Open T-shirt!
Now available at our online store
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
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
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
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
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
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
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
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
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!
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
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
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
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
