WOD – Sunday 1/22

The Open is coming. We have been talking about it in class, but if you’d like a little more information on how we run it at CFP. The short explanation is that for 5 weeks, CrossFit corporate releases a workout every Thursday night that can be done in the gym from Thursday night to Monday night. We will be doing the workouts as a gym all day Friday. However, if you sign up for the intermural open, you will be put on a team and if you come simply wearing your team shirt during Friday Night Lights (4-6pm) you will earn your team 1 point. You don’t even have to do the workout that night, you just have to show up and show your team pride. The team with the most points at the end of the 5 weeks will earn their spot on the trophy. There are many more little rules and a ton of different categories to sign up for; Rx, scaled and even masters.

Here is the link to the facebook page. Let me know if you have any questions and if you’d like to sign up there is a binder up front. Get your name on the list so your eligible for the draft.


Start with a lax ball on the shoulders
Spend 2 minutes in Z1
Then 2 rounds,
10 KBS
10 strict pull-ups or ring rows
10 push-ups
10 1/2 TGU

Banded shoulder stretch or coach led shoulder stretches
Anything individually needed

A1. KB push press – DA 4×8; AHAP
A2. Strict T2B – 4 sets of ME -2 reps

Movement Specific Prep

Go through CFP warm-up individually w/PVC and/or barbell

E3:00 on an 18:00 running clock
10 power snatches (95/65#)(75/55#)
12 T2B
:30 max cals on AB
*score is total cals

Start typing and press Enter to search