THE 2018 OPEN IS HERE. 5 weeks. 5 WODs. Each one will be released on Thursdays at 7pm and all registered athletes will have until Monday at 7pm to complete and input their scores. We’ve got 20 official athletes registered as of right now and I expect to see more by this Thursday!

Why should you register? The Open is a celebration of your fitness. There are both scaled and and RX divisions to “compete” in. If you don’t think you can compete workouts at the scaled level we will scale even further so that you can. The most important thing is participation and completion of all 5 WODs.

We are making fitness fun again! Every Friday night starting at 6pm we will be hosting Friday Night Lights. The atmosphere this creates is one of a kind and something all of our athletes should experience. Plus we are doing it intramural style this year with each athlete being placed on a team. You get points for participation and spirit, not results! Can’t complete them on Fridays? No worries. There will be times on Thursday evenings, Saturday mornings, Sunday mornings and Monday evenings if needed for you to get them in.

So step outside of your comfort zone and SIGN UP HERE under EDCF for the 2018 CrossFit Open.

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This Week Explore What It Means to Communicate Responsibly

Simple Instructions:

1. Use social media and online forums only in ways that represent your best self — honest, kind, compassionate, supportive, etc.
2. Some examples: Post things you find funny or uplifting, share honestly what’s going on in your life (even if you’re sad), skip the opportunities to join conversations that typically end in arguments or hurt feelings, or say something supportive to someone rather than just choosing an emoji response.
3. If you don’t use social media or online forums, consider this practice in the context of your text messages and email.
4. Score the practice as a “yes” if your use of electronic communications is “best self” all day.

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Monday 2/19

A) Every 2 sec x 8 sets

– clean + split jerk

*Building from 60-90+%.

*Pause 1-2 counts in receiving position on first 4 sets

 

B) CrossFit Open 13.4

7 min AMRAP:

– 3 clean & jerks (135/95)

– 3 toes to bar

– 6 clean & jerks

– 6 toes to bar

– etc. increasing by 3 each round

*Clean & jerks are ground to overhead style.

 

C) 3 sets for quality:

– 10 bent over DB rows / side

– 20 elevated banded psoas marches (alternating 10 each)

 

Tuesday 2/20

A) E2MOM x 8 sets:

– 5-5-4-4-3-3-2-2 box squats

*Absolutely no rocking. Keep weight in heels with a widened stance.

*Weight should be about the same across all sets and the same or slightly heavier than last week.

 

B) E6MOM x 3 sets @ 90%

– 400m run

– 15 UB thrusters (95/65)

– 12 CTB pull-ups

– 9 bar facing burpees over the bar

*Use new Open standards on burpees.

 

Wednesday 2/21

A) E2MOM x 5 sets each:

Station 1: 5 x bench press @ 20X1

Station 2: 5 x deadlifts @ 20X1

*Keep weight heavier than last week’s heaviest set.

*Build to a heavy set of 5 on each movement.

 

B) E3M x 4-6 sets

– 20/15 cal row

– 15 RKB swings

– 10 box jumps + step down

 

Thursday 2/22

A) EMOM x 5 sets – front squat

Sets 1-3: 2 reps a @ 60-70%

Set 4-5: 1 rep @ 75, 80%

+

E2MOM x 4-5 sets

– 1 front squat @ 80-100+%

*Build to a new max or a heavy single rep. Take 5 sets if needed

 

B) 4-6 sets:

– 500m row

R60S

*Keep same pace as last week!

 

Friday 2/23

CrossFit Open WOD 18.1

 

Saturday 2/24

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 2/25

8am Endurance