CrossFit WOD, February 8, 2019

Friday, February 8th

Our goals at Sentry are to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder. The social boost of dozens of your best friends cheering for you will help you reach a higher plane.

Every year, CrossFit HQ runs a five-week event called "The CrossFit Open". This year forward we want to make it our own. We’re not interested in finding out how fast you can exercise against 400,000 other people worldwide. We ARE interested in helping you push to new levels in fitness, level up your life, and get high fives from the Sentry family.

The Intramural Open is format copied by many gyms world wide. We’ll divide you up into three or four teams, each with a Team Captain.
You can earn points for your team by participating (most points) winning an event (second-most points) and showing the most spirit during events. You can complete the workout at any of the group classes on Fridays, but well encourage you to come Friday nights.

We will be "drafting" those who have registered for the Open. So register by this Saturday!

By the time this post goes up, we’ll be just 14 days away from the announcement of Open Workout 19.1. Go here to register!

There are so many good reasons to register. But today we thought we’d throw it over to you guys to help us recruit more competitors. So…

Have you participated in the Open in the past, or do you plan to this year? Tell everyone about your experience! Why did you do it, and what did you learn? Why did you sign up this year?

Please email your responses to

On the minute, for 10 minutes:
5 Burpees + 1-3 Kipping Chest To Bar Pullups

If you can get your chest to the bar, try pulling as low as possible and get belly to bar
On the minute, for 10 minutes:
5 Burpees + 1-3 Bar Muscle Ups

The goal is no misses on the Muscle-Ups. Choose a number that allows you to practice perfecting the movement as best as possible.
Metcon (3 Rounds for reps)
Option 1:
3 Rounds
500m row
15 burpees over DB
12 Alternating DB snatch 50/35’s
9 DB Goblet Squats
rest 3 minutes

Metcon (Weight)
Option 2:
3 sets of:
Hang Snatch High Pull x 10 reps
Keep this light and try to feel the "float" of the bar.

On the minute, for 15-20 minute
Power Snatch x 1 rep

Build wave-load style to a heavy attempt.
Ex. 95/105/115/105/115/125/115/125/135

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531