CrossFit WOD, February 11, 2019

Monday, February 11th

Brief
5-7am CLASSES CANCELED

Open season for CrossFitters
It’s here! The 2019 CrossFit Games open!
It’s the online qualifiers for people who want to make the games.

Katy and I have participated in the Open since it started in 2011. If we got a bad score, we’d do the workout again to see what we could improve. Who knows, maybe the right combination of movements would come up and we’d make it to Regionals!!

The cool part about the Open was that the workouts were simple and scaleable…
The weights weren’t too heavy, and the the hardest skills were back loaded to the end of the workouts so everyone could do them.

Over the years, as it became more obvious that we were not going to make the games, the Open became more of a fitness ritual for us.

A chance to:

-See how your fitness compares to everyone else in the world
-Challenge yourself to actually DO the workouts with the skills and weights they give you
-Show up and throw down once per week for 5 weeks with your friends

Now in our 8th year, we want the 2019 Intramural Open to be a celebration of your health and fitness.

It’s still 5 workouts in 5 weeks, from February 21st to March 25th. The workouts are released on Thursdays, and we will do them in all classes on Fridays.

Looking forward to throwing down with you!

Metcon
Metcon (AMRAP – Reps)
5 minute AMRAP
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Row

Rest 5 Minutes

Metcon (AMRAP – Reps)
5 Minute AMRAP
15 Barbell-Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Row

Rest 5 minutes

Metcon (AMRAP – Reps)
5 Minute AMRAP
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Calorie Row

Rest 5 minutes

Metcon (AMRAP – Reps)
5 Minute AMRAP
15 Barbell-Facing Burpees
21 Power Cleans (95/65)
21/15 Calorie Row

Get through the burpees as fast as possible to leave enough time for the other stuff. Power cleans may start with some small sets (3-5) and turn into fast singles if that keeps you moving. Go into the row with everything you’ve got, knowing that there’s rest ahead.

If you REALLY want to spice it up go same cals on the AB

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