With the close of the CrossFit Open we would like to name team Red Hot Reppers as the 2018 Intramural Open Champions! It was a close race between Sour Snatch Kids and RHR at the end but RHR, led by team captain Veronica Jackson, pulled away in the final week thanks to winning the weekly spirit award!
Thanks to all of our athletes who participated this year. I think this past Open was one of my favorites to be a part of. Seeing people push themselves to new limits under the support of other members is what it’s all about. I wanted to highlight a couple of people for their efforts over the past 5 weeks.
- Big Joe – He came to us at 430+lbs a few years back. This year he was able to do 8 kipping pull-ups in WOD 18.3.
- Coach RJ – RJ came in 250th in a region that gets more competitive every year. She improved from last year’s 295th place.
- Audrey M. – Even with a few bumps and bruises she completed all the workouts and even won the scaled title one week.
- Alex R. – This guy’s wife delivered a baby on a Thursday and he was at the gym that Sunday to make sure to get the workout in.
- Our high school athletes – Thomas, Jimmy, and John. Way to show up and put in work each week. It’s not easy being the youngest in the gym but you guys held your own.
- Wayne S. – Wayne is the lightest he has been since high school and he killed it in the scaled division after coming so far over the last year. Next year will be RX all the way!
Great showing everyone and I’m already looking forward to next year!
Monday 4/2
A) Every 60 sec x 5 sets:
– push press 3-3-3-2-2
+
Every 90 sec x 4-5 sets
– push press 1-1-1-1-(1)
B) 10 min AMRAP:
– 30 double unders
– 1 power clean + push jerk (135/95)
– 6 CTB pull-ups
*Add 1 clean + jerk every round.
*RX+ perform 3 bar MUs instead of pull-ups.
- C) 3 sets for quality:
– 10 seated Arnold press
– 10/side DB chainsaw row
Tuesday 4/3
A) 10 min AMRAP @ 80-90%
– 200m run
– 10 RKB swings
– 10 prisoner lunges
– 10 ring rows
R5M
10 min AMRAP @ 80-90%
– 250/200m row
– 10 alternating DB snatches
– 10 box step ups (20”)
– 10 hand release push-ups
B) 3 sets for quality:
– 8/side staggered stance Romanian deadlifts
– 30/side sec side plank
– 30 frog pumps
Wednesday 4/4
A) E4M x 3 sets:
– 15 back squats @ 20X1 tempo
*All 3 sets should be at the same weight.
B) EMOM x sets
1: 12/9 cal row
2: 6 NPU burpee + sandbag to shoulder
3: 8 double KB thrusters (44/25) + 8 toes to bar
RX+ do 15/12 cal and use 53/35 KBs on thrusters
Thursday 4/5
A) E2MOM x 8 sets:
– 3 hang power clean
*Add each set and build to a heavy set of 3.
B) 3 rounds for time:
– 400m run
– 12 deadlifts (bodyweight)
– 21 box jumps – SD (24/20”)
*Scale to 75 or 50% bodyweight if needed)
C) 3 sets for quality:
– 10 slide hamstring curls @ 30X1 tempo
– 10/side half kneeling pallof presses
Friday 4/6
A) E4MOM x 3 sets:
– 15 bench press
– 15/side bent over DB row
*All 3 sets should be at the same weight.
B) Every 90 seconds x 5 sets:
1: heavy dual KB front rack carry x 1 lap
2: 5 heavy tire flips
3: box push x 1 length
Saturday 4/7
8am Masters
9am CrossFit
10am Intro to CrossFit / Open Gym
Sunday 4/8
8am Endurance
10am-12pm Open Gym