CrossFit Open Intergym Rivalry
By now just about everyone knows that the CrossFit Open starts this Wednesday. If you are still on the fence about competing you can wait and see what the first workout is on Wednesday, and then decide if you would like to register. For those NOT participating, things will be business as usual, for the most part. The only main difference is that on Wednesday evenings, and Saturday mornings (9:30am & 10:30am) will be dedicated to running heats of the Open workout. There will still be a regular class on Saturday’s at 8:30am.
Another thing we’ll be doing is taking the scores from our top 5 male and females each week, along with our top male and female ages 40-49, as well as our top performing male and female 50+ each week, and scoring them against the same from our friends at CrossFit Oakland. Each week a point will be awarded to whichever gym performs better (best 3 out of 5 weeks wins!) With there being five workouts, spread over five weeks, we’ve also decided to make things even more fun and exciting by traveling to CrossFit Oakland for the fourth workout (Saturday March 30th), and they will be coming out to the Sweat Shop for the final workout (Saturday April 6th). Every event we’ve done with CrossFit Oakland has been a blast, and I’m certain this one will be no different. I’m already stoked for this year’s Open, and now we’ve got yet another component to make it even more exciting!
**No more Monday 6:30pm Mobility Class… the Wednesday at 4:30pm Mobility Class will remain**
2 Person Teams
With a partner complete as many reps as possible in 20 minutes:
3 squat clean thrusters (135/95 lbs)
6 chest-to-bar pull-ups 9 box jumps (24/20″)
12 deadlifts (135/95 lbs)
15 mountain climbers
Cycle thru the exercises, one person working at a time. Partner A does clean thrusters, then partner B does pull-ups, then A does box jumps…and so on for 20 minutes.
8:30am & 9:30am
18 minute clock:
1 mile run
then as many rounds as possible of:
20 Overhead Walking Lunge w/ plate 45/25
12 Lateral Burpees over plate
15 Plate Thruster