Tuesday, February 22nd, 2022

We are so excited for this Open season and can’t wait to sweat, suffer and celebrate with you!

For the next 3 weeks, we will have one Open workout programmed by CrossFit HQ each Friday. (No worries, we have a scaled, and Foundations option for each workout, and you get to choose each week which is best for you.)

How it works:

Thursday at 1 pm CrossFit will announce the WOD and some of the greatest in the sport will complete these workouts.

Friday Nights we will host Friday Night Lights (FNL)! Doors will open at 4:00, heats begin at 4:30pm. You will be put into heats on first come basis. We will have the workout posted for all the classes all day but really encourage to make it to the FNL where it will be much more fun as we will have the community cheering you on and can’t forget celebration refreshments after. If you are signed up for Intramural / and or CrossFit HQ open you will have a judge for the workout that will be assigned to you. If you have to complete in mornings we will still be able to judge but be patient as it could take a bit longer because we will only have 1 coach doing so.

If you cant make that day you will have a chance to make up on Sunday open gym and you will need to provide/ coordinate a judge for those days.

Global CrossFit Games Scoring:

You must complete the WOD and enter your score by MONDAY at 7pm. Once you have completed the workout, you will enter the score into the CrossFit Games website, then Coach Kris will verify the submission. The Games team score will be an aggregate of the rankings from each members score.

Can’t Wait to see everyone give it there all!

Coach led warm up

Mini band warm up

Then,

3 Sets:

:30 Leg Swings / ea. Leg

5 DB Deadlifts/ ea. Arm

:30 Plank Reach & Twist

:30 Squats

5 DB Snatch Pull/ ea. Arm

:30 Alternating Seated Torso Twist

WOD

For Time:

4 Legless Rope Climbs (15-ft.)

40 Alternating Single-Leg Squats

40 Alternating DB Snatches (50/35#)

3 Legless Rope Climbs

30 Alternating Single-Leg Squats

30 Alternating DB Snatches

2 Legless Rope Climbs

20 Alternating Single-Leg Squats

20 Alternating DB Snatches

1 Legless Rope Climbs

10 Alternating Single-Leg Squats

10 Alternating DB Snatches

(*20 min cap)

Post time to Wodify and Whiteboard

Recovery

3 Sets:

:30 Wrist Extension Stretch / ea. Side

:30 Supine Snow Angel