Lift: Split Jerk 3-3-2-2-1-1


WOD: Partner alternating rounds
8 shoulder to overhead 155/105
120 ft. burpee broad jumps
*10 rounds*


Mobility: trap calves

Cliff – this made me smile.  Cliff has worked very hard on rehabbing his shoulder after surgery.  He ain’t where he was, but I have no doubt he’ll be there soon.

 

WOD:

A. run 1 mile for time


full recovery


B.
10 box jumps 30/24
20 pistols
AMRAP 10 minutes


Mobility: 10 minutes on feet, LAX ball

Mike

Lift: Thruster 3-3-3


WOD:
75-lb. thrusters, 20 reps
run 400m
50-meter bear crawl
*5 rounds*


Mobility/ Recovery: ice bath

Winners of The Kessler Dash

Friday

Lift: Snatch 1 rm


WOD: Isabel
30 snatches 135/95
*for time*


Mobility: banded lunge

Jamie – this is one of the few times you will see her without a big smile…when it’s time to work.

Did you have fun competing in The Open this year?  Or did you wish you would have given it a shot?  Well it’s time to start getting ready.  Even though The Open doesn’t start until the end of February or March the beginning of the year is too late.  If you are interested here are a couple things to think about;

1. Consistency – are you consistent with your workouts?  If you are coming 3-5 days a week, paying attention to your body (diet, mobility, and rest).  If you are, all is good.  If you’re not, you probably need to start before you think about competing.

2. Are you addressing your weaknesses?  Whatever your weaknesses are, they will be exposed in The Open.  Work on those “goats” and fortify your strengths.  If you need help with developing a plan, just ask a coach, or shoot me an email.  We’ll be happy to help and that’s what we’re here for.

3. Are you prepared to have fun? Or are you prepared to win?  Do yourself a favor, work hard and have fun.  If you go in thinking you are going to win The Open or The Games…. you might be disappointed.  Compete with yourself and your workout partners, get fitter.

Here is a good place to start: The Team Series starts September 8th.  2 females and 2 males make up a Team.  The workouts can be done at Utility at Open Gyms or after Saturdays classes.  Grab a couple of workout partners and get after it.

Team Series

WOD#1
row 500m X 3
about 2 minute rest between
no score, each 500 is a sprint

-
WOD#2
10 push press 115/75
30 double-unders
15 pull-ups
AMRAP 12 minutes

-
Mobility: OH band distraction

Zack

Lift: hang squat clean – work to a heavy single


WOD:
7 hang squat cleans 135/95
10 burpees
*5 rounds*


Mobility: quad, hamstring, and calf stretches

Halie

Lift: bench press 3 sets @ 50%
- each set followed by a set of push-ups (reps are up to athlete)


WOD:  
run 400m
12 SDHP 75/55
12 box jumps 24/20
*4 rounds*


Mobility: LAX ball glute smash

Workout Partners

WOD: CrossFit Total
1 squat
1 deadlift
1 press

Mobility: elevated pigeon pose, lower leg up on a box

Bubby