(479) 644-8108

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

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  

Saturday Feb 14t

WOD
2 Person Teams (preferrably your significant other) 

800m Run (*can be split up however 200 or 400 intervals)

3 Rnds of
7 Power Cleans 185/135  155/105  135/95 
7 Muscle Ups (Ring, BAr, or 14 C2B Pull Ups)

then 200 Dubs

3 Rnds of
21 Wallballs
21 Burpees

then 200 Dubs

3 Rnds of
10 Alt DB G2OH Choose loads
2 Rope Climbs

Run 800m (*can be split up however 200 or 400 intervals)
*(Only one athlete working at time. Partner up with your “Valentine” and enjoy the time together 

Friday Feb 13th

WOD
Strength 
Back Squat
5-3-1-1-1 

Conditioning
AMRAPx7
5 Hang Squat Snatch  95/65
10 TTB