18.1 Open W.O.D. Friday 2/23/18


18.1 Open W.O.D. Friday 2/23/18

Today will be the 1st Friday of 5 workouts of the CrossFit Open, programmed for all of our daily WODs and then for our Friday Night Lights event starting at 7:30PM!  If you are registered, you should aim to be at this Friday Night Lights event as the mood will be set to be at your best.

If you have any questions, please revert to my post on the CFR Family Page talking about how we will be doing these next 5 weeks and what the CrossFit Open actually is!  Link to website with more details as well.  https://games.crossfit.com/ 

On Fridays there will be NO COMPETITOR CLASS at our 7am time.

ATTN: Coaches and athletes, classes all day will be ran with a little time available at the end on each Friday, for Open athletes who can’t make the Friday Night Lights.  This way they will have time after the normal WOD is done to grab a member or coach and be judged for the Open if needed, during the remainder of the class period.  This will also be a big benefit for them as they will also be able to continue their warmup and also watch the daily WOD to help strategize until they go afterwards, at the end of class.

Open Workout 18.1

*Coaches- like stated above, aim to start this workout no later than 20 minutes into the class time for the daily WOD, to allow roughly 10-20 minutes for any open athlete to do it afterwards (which may leak over into the next classes warmup time.  Make sure they have a judge.

Complete as many rounds + reps as possible in 20 minutes of…
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal row (or bike for non-registered athletes)

*If dumbbells are all taken, use a Kettlebell of similar weight

*For the daily WOD, due to limited rowers, we will make it 14/12 calorie bike as well.  If you are a registered open athlete you MUST use the rower, otherwise embrace the bike!

*Coaches consider starting athletes at different stations to allow as many rowers to be available as possible

*If you do not want to use the bike no matter what, sub for the rower will be to either wait for one to become available or complete 14 burpees or 14 heavy KB sumo deadlift high pulls

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell