CrossFit Open – Preseason w/ CrossFit Walnut Creek

Shane and Taneya during the Battle of the Creek we did with CrossFit Walnut Creek – 2014

With the 2017 CrossFit Open coming up soon (Feb. 23rd) our friends from CrossFit Walnut Creek thought it would be fun to get together again and do some previous Open workouts for fun and to ramp up for the actual Open at the end of February.  It’s also a great opportunity to take another crack at an Open workout that you may have done in years past and didn’t do as well as you’d like to… or perhaps some of the workouts contain movements that you know you need to work on, if so, this is the perfect opportunity.

Here are the details:

  • The workouts will take place Thursday evenings at 7pm
  • To help the guys at CrossFit Walnut Creek, please let me know, if you’ll be attending the workouts at CrossFit Walnut Creek, either in the comment section here, or on the Sweat Shop Members Facebook group
  • Alternating locations, starting at CrossFit Walnut Creek on Thursday Jan. 12th
  • Scaling options will be available
  • Sweat Shop members that complete all 5 workouts will get their choice of a free Sweat Shop tee or tank
  • Top placing Sweat Shop male and female, over the course of the 5 workouts, will receive an additional prize (under 40 winners as well as 40+… must complete all 5 workouts) – Regional/Games athletes and Sweat Shop coaches are welcome to participate, but not eligible for prizes.

Here are the workouts.  If you can make it for all of them, great!  If there are some that you may miss, no big deal… it’s the preseason.  I think this will be a great way to prepare for the Open as well as hang out with some other local CrossFitters.

Jan. 12th @ CrossFit Walnut Creek
CrossFit Open Workout 11.2
15 min. AMRAP
9 Deadlifts 155/100
12 Hand release pushups
15 Box Jumps (24″ /20″)

Jan. 19th @ CrossFit Sweat Shop
CrossFit Open Workout 11.4
10 min. AMRAP
60 Bar Facing Burpees
30 Overhead Squats 120/90
10 Muscle Ups

Jan. 26th @ CrossFit Walnut Creek
CrossFit Open Workout 15.5
27-21-15-9
Row Calories
Thrusters 95/65

Feb. 2nd @ CrossFit Sweat Shop
CrossFit Open Workout 15.4

AMREP 8 min.

  • 3 Handstand Push-ups
  • 3 Cleans
  • 6 Handstand Push-ups
  • 3 Cleans
  • 9 Handstand Push-ups
  • 3 Cleans
  • 12 Handstand Push-ups
  • 6 Cleans
  • 15 Handstand Push-ups
  • 6 Cleans
  • 18 Handstand Push-ups
  • 6 Cleans
  • 21 Handstand Push-ups
  • 9 Cleans

Adding 3 reps to the Handstand Push-up each round, and 3 reps to the Clean every 3 rounds.

Cleans M=185lbs, F=125lbs)

Feb. 9th @ CrossFit Walnut Creek
CrossFit Open Workout 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…

1 Comment

  • Chris

    January 11, 2017 @ 8:15 pm

    I’m in for the first workout at crossfit wc tomorrow

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