Monday, February 26, 2018

WOD – “18.1” 

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

WOD Brief

Submit scores by 7:59pm EST today if you are competing online!

Today we hit the CrossFit OPEN Workout for 2018. This is a great WOD and if this is your first time, some tips are below. If you enjoyed our event on Saturday – you can retest it or try RX/scaled movements. All classes will have one coach, so please setup your own camera if you’ll be in the top 200 slots.

This workout is a lot of rounds, so you need to approach it with a long sustainable pace. The Toes 2 Bar ideally are broken in 4-4 or 3-3-2 out of the gate. You can always begin hitting these in larger sets after the halfway point. If grip is not an issue for you, and you can comfortably do 100 t2b in a WOD, than go at it!

The DB movement has 2 parts – First you must do 5 reps per hand. You cannot go back and forth, so choose a hand for the round and complete five reps, then swap hands for the next 5. The movement for the first rep starts from the floor. Deadlift up the dumbbell – show it in the hang, and then proceed to clean it (touching shoulder) and straight lockout (with hips and legs). Here is the movement standards video – please hold these standards. On the second round of 5 reps, you can remain in the hang without having to place it on the ground.

Finally, the row – just hit a pace you can hold. There is a good deal of rowing, so just breath, get the flywheel moving quickly and hold a pace (it is in your interest to get a couple quick pulls – hit your pace vs. slowly ramp up).

One tip on the grip – row, overgrip like we practiced in the farmer carries. On the T2B use grips and keep them on for the DB (to keep your hands in shape.

 Box Brief

BINGO – ENDS THIS WEEK, finish your bingos and turn them in to a coach before the end. Cash prizes for restaurants and more are on the line!
The CrossFit OPEN is here, and our in house competition too!
  • 18.1 Saturday February 24th 5:30pm – 8pm (Drinks, fun, and we’ll do the workout together!)
  • 18.3 Friday March 9th time 5:30-8pm

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

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