What is This “Open” Stuff??
ben
January 28, 2018
For those of you who are new to CrossFit since last March you may be wondering what the heck is going on in that
Here is what we found…
For those of you who are new to CrossFit since last March you may be wondering what the heck is going on in that
Open WOD 16.4/17.4 AMRAP x 13 55 Deadlift, 225/155 55 Wallball, 20/14 55 Calorie Row 55 Handstand Push Ups Record scores to Train Heroic Box
“Three Cheers” AMRAP 18: 3 Kettlebells Swings (53/35) 3 Box Jump Overs (24/20) 200m Run 6 Kettlebells Swings (53/35) 6 Box Jump Overs (24/20) 200m
“Mixed Feelings” 5 rounds for max reps :30 Max Alt. DB Snatch, 50/35 :30 Max Toe To Bar :30 Max Calorie Bike 1:30 Rest Record
“Front Loader” Teams of 3: AMRAP 7 50 Push Press (115/80) 50 Push Press (135/95) AMRAP Push Press (155/105) rest 3 minutes AMRAP 7 50
“Double Baseline” For time: 500m Row 40 Air Squats 30 Sit Ups 20 Push ups 10 Pull ups Rest 5 minutes, then repeat Score is
“3 x 4” AMRAP x 4 minutes: 27/21 Calorie Row 15 Push Ups 9 Toes To Bar Rest 4:00 AMRAP x 4 minutes 21/15 Calorie
“Strength/ Power” EMOM x 10 minutes: 2 Power Snatch, Climb “Run Down” 4 rounds for time: 10 Power Snatch, 75/55 250m Row Record scores to
Rowing can make or break a workout. Becoming strong and efficient is the key to not hitting a wall with the rower. Use these tips
Open Intramural 2018 ARE….YOU…..READY! It’s time to get ready for CrossFit St. Charles Annual Open Intramural Competition! This is our 3rd year and we are
