W.O.D.

  • Thursday Feb 26th


    #TBT Motivation


    Ready or not it's time...The 2015 Open is upon us. Let the "In house" Games begin.

    Watch Party - They will release the workout at 7pm. Lets pack the house and make some noise. Come to workout, judge, or drink a cold beverage, or cheer your teammates on. Time for your hard work to payoff..Leave Nothing 

    We will be closed throughout the day cleaning and prepping for the workout release.

    Teams- Some have recently registered and haven't been placed on a team. I will have you all placed before the release of the workout. 

    3.2.1..GO!




  • Wednesday Feb 25th



    Concealed Carry class- The CC class is Saturday starting at 8am and running until around 4pm. It will be held at the Rogers Police Department (1905 South Dixieland Road)

    2015 Open - Most everyone has seen the team rosters by now. Lets try and get a team name as soon as possible. Be smart when it comes to the workouts. If you are doing the open workout on Thurday nights I recommend taking at least Wednesdays off, or if you are doing them on Saturdays I'd take Fridays off. Remember don't take the open too serious. Our goal is to have fun with others in our community. 

    Thursday Night - Workouts will be released on Thursday nights at 7pm. Lets pack the house with a watch a party. Remember though if you are working out please be patient with heats. We will have as many athletes per heat as possible. In the past we have ran heats as late as 10pm. I know not many want to be working out that late. We'll prevent it if possible.

    WOD 
    Contitioning 
    For Time Complete
    "Baseline"
    500m Row
    40 Air Squats 
    30 Sit Ups 
    20 Push Ups 
    10 Pull Ups

    Then

    Strength 
    Back Squats 
    5-5-5


  • Tuesday Feb 24th



    Teams - Ok due to the size of the teams instead of posting them on the site they will be posted throughout the gym. Be sure and check to see whos team you are on. Also you'll need to come up with a team name for the plaques.


    WOD
    5RFT of
    3 Power Cleans 205/135 185/125 155/105
    3 Front Squats 
    3 Jerks
    20 Dubs



     

  • Monday Feb 23rd



    2015 CF Open Info  Please read

    Ok gang we are just 4 days away..Thursday night at 7pm central they will release 15.1. Since putting the teams together roughly 10 more people have signed up, so I will get them on a team and release them tomorrow evening. If ppl continue to sign up they'll get already set teams. Please bear with me. This is quit challenging making sure that teams are even. 

    Here's how the "teams" work. You will be put on a team 10-13 ppl on ea team. There will be a team captain assigned to each team as a point of contact and will be an expereienced open competitor in case you have any questions. Teams do not have to workout together or show up at same time during the open. In fact there will be some on your team that you probably don't know. It's ok have fun with it. Your team will need to come up with a name as there will be a trophy with plaques for ea weeks winners and the 5 week chapions as well. Get creative.

    In the past as the open went on ppl would forget or not get their scores entered. Let's please stay 180+ strong through the open as not to leave your team hanging. As it sits now we will only have a minimum of 4 women per team. SO with that each week I will take the top RX male and female and the top SCALED male and female each week as the teams score. There is NO pressure on anyone. Don't get wrapped up in the competition and have fun. 

    Judges - Some things to remember when judgig an athlete. You are a judge not a cheerleader. It's easy to lose track of things when you get caught up in the excitement and cheering. Be honest but be fair. There will always be a head judge floating on the floor. If you have a question raise your hand. We'll help you out.


    WOD
    EMOMx10 
    Complete 1 - 2 Snatches every minute. Stay light here and focus on finishing.  Maybe work to the weight you expect to get to.

    then

    Open 12.2
    AMRAPx10

    30 Snatches 75/45
    30 Snatches 135/75
    30 Snatches 165/100
    AMRAP Snatches 210/120

    Masters and Scaled

    30 Snatches 45/35
    30 Snatches 75/55
    30 Snatches 100/75
    AMRAP Snatches 120/90   

     


  • Sunday Feb


    Final Rest Day before the start of 2015 Open. Enjoy it. Go spend time with some time with some family and or friends. 

    I will post the teams tomorrow night. Remember you do night have to workout at the same time as your team. Just motivate and support each other 

    Rest Day CLOSED


  • Saturday Feb 21st




    WOD
    2 Person Teams

    5:00 to establish heaviest of
    Bear Complex
    Any method will be accepted
    1. Deadlift+Hang Sq Clean+ S2OH+Back Sq+ BTN Jerk or
    2. Squat Clean Thruster+Back Squat Thruster

    then

    AMRAPx20
    100 Dubs
    75 Front Squats 95/65
    50 Hand Release Push Ups
    25 Cal Row (Alternating)
    50 KBS 1.5/1
    75 Medball Sit Ups
    100 Lunges

    Score= Combined Bear Complex Total + Rnds and reps


  • Friday Feb 20th



    Rest Day 
    Closed

    Reminder our Open cycle starts next week. We will be open Saturday Closed Sunday (this week only) then open schedule. 

    Those that signed up for the Concealed Carry class please get your money in before next Friday. Class will be at the Rogers Police Department. Any questions let me know.




  • Thursday Feb 19th


    The open is only 7 days away. Are you ready? It's not too late to sign up. I will have the teams put together by the end of the week. Watch the FB team forum page for updates.

    We will be closed this Sunday Feb 22nd. This will be the last weekend with a rest day until the completion of the open. SO Rest Day Friday (closed) reg hours Saturday and Closed Sunday. 



    WOD
    Strength 
    OHS
    4-4-4-4

    Conditioning 
    18-15-12 reps of
    Hang Power Clean 185/125 155/105 135/95
    HSPU

    *EMOM=2 Burpees


  • Wednesday Feb 18th


    WOD
    AMRAPx18
    25 Wallballs
    20 TTB
    15 Burpees
    10 Pull Ups
    5 Power Snatch  135/95 115/85 95/65

  • Tuesday Feb 17th





    WOD

    10 RFT of
    3/2 MU (6C2B)
    20 Dubs
    1 Squat Clean *choose load
    *go heavy here .. roughly 70/80%


  • Monday Feb 16th



    WOD
    Rest Day 
    11-1
    5:30-7

    If the roads are bad please be smart of you are going to come in for open gym. If the weather is too bad we will NOT open up for open gym at 5:30-7. Stay tuned. I'll send out a push notification as well as post it on FB


  • Sunday Feb 15th

    http://games.crossfit.com/workouts/the-open/2013

    ROM Standards 

    Ok gang we are gonna run this workout like we would if it were part of the 2015 open. We will run heats and have counters. This particular workout did not have a scaled division at the time ut Im creating one as I think it would be played 

    WORKOUT 13.2
    MEN - includes Masters Men up to 54 years old
    Complete as many rounds and reps as possible in 10 minutes of:
    115 pound Shoulder to overhead, 5 reps
    115 pound Deadlift, 10 reps
    15 GS Box jumps, 24" box

    WOMEN - includes Masters Women up to 54 years old
    Complete as many rounds and reps as possible in 10 minutes of:
    75 pound Shoulder to overhead, 5 reps
    75 pound Deadlift, 10 reps
    15 GS Box jumps, 20" box

    MASTERS MEN - includes Masters Men 55+
    Complete as many rounds and reps as possible in 10 minutes of:
    95 pound Shoulder to overhead, 5 reps
    95 pound Deadlift, 10 reps
    15 GS Box jumps, 20" box

    MASTERS WOMEN - includes Masters Women 55+
    Complete as many rounds and reps as possible in 10 minutes of:
    55 pound Shoulder to overhead, 5 reps
    55 pound Deadlift, 10 reps
    15 GS Box jumps, 20" box

    Scaled 
    AMRAPx10 
    5 S2OH 85/55
    10 Deadlifts 85/55
    15 GS Box Jump 20/20

    *Steps ups are allowed for this workout  


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