Author Archives: Keith Riel

Fitness 90 seconds row calories 90 seconds AMRAP strict push ups Rest 3 minutes 90 seconds row calories 90 seconds AMRAP strict pull ups Rest 3 minutes 90 seconds row calories 90 seconds AMRAP ab mat sit ups Rest 3 minutes 90 seconds row calories 90 seconds AMRAP air squats Score is Calories + Reps Performance and Sport Buy in: 3 sets NFT 250 m jog 12 – 15 Wall balls 15 minutes Build up to heavy Front Squat 15 minutes Build up to heavy Rack Jerk Cash out: 10 minutes light rowing with low SPM and damper setting

Fitness 4 sets: Goblet Squat x 8-10 reps Alternating DB Shoulder press x 10-12 reps Hollow hold x 20-30 seconds 12 minute AMRAP 5 burpees 10 wall balls 10 burpees 20 wall balls 15 burpees 30 wall balls and so on … Performance and Sport Buy in: 3 sets NFT 400 m row @20-22 SPM 6-10 Strict HSPU 12 minutes Snatch ladder 5 Snatch 95/55 4 Snatch 115/65 3 Snatch 135/75 2 Snatch 155/85 1 Snatch 165/95 Build up to 1 RM with time remaining Cash out: 1 mile Jog @talking pace    

This is our Unload week. You can expect one or more of the following each day leading up to the Open announcement on Thursday evening: less reps, less sets, lighter loads, lower intensity, increased mobility. Most of the workouts this week will maintain a high intensity level with a Monostructural focus. Expect plenty of quick intervals. For those of you participating in the Open this year, make sure to follow the performance and Sport programming for the next 5 weeks. And remember that each Friday at noon our class is focused on Open practice, mental preparation, mobility prep, warm up plan, and individual focus based on the WOD each week. All levels 3 x max reps/cals 60 seconds  Airdyne – cals 60 seconds Rest 60 seconds Ski Erg – cals 60 seconds Rest 60 seconds Russian KB swings 60 seconds Rest 60 seconds Burpees 60 seconds Rest 60 seconds DU…

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The CrossFit Open 2015 Test Run So far there has been a ton of chatter about the Open and lots of “HMMM?” and “I dunno?” and “Maybe?” and “we’ll see?” and “I’m not sure?” and “I don’t like to compete?” So, today we are going to run this class as a test to the next 5 weeks. At the start of class you will be assigned a heat time, a lane and a judge. Good luck and remember this is all about fun, excitement and community support! Open WOD 14.4 14 minute AMRAP 60 calorie row 50 T2B 40 Wall balls 30 Power clean 135/95 20 MU