Be on the lookout for 15.3 Heat Sign Ups tomorrow night! On Saturday, we will be running heats of 15.3 in place of our usual 10AM & 11AM classes. If you don’t sign up for a heat in advance, you will be placed in the next available heat.
Find 1RM Snatch
4 Rounds:
then,
40 Burpees
(14 min cap)
L-Sit: 4xME
15.3 is announced Thursday night! Just as last week, we will ONLY be running heats of 15.3 on Saturday (not our usualy 10AM & 11AM CrossFit classes). Check Facebook/Daily WOD page for the link to the Heat Sign Up Sheet after the announcement!
A1. Single Arm DB/KB Press: 4×7-10
A2. Single Arm DB/KB Row: 4×7-10
12 min AMRAP:
Nice work on 15.2, Hardware! It was pretty cool to see so many people improve their scores on the WOD from last year. Remember, you must submit your scores by 7PM tonight. If you still need to complete the Open WOD, talk to a coach to make sure you’re clear on the standards, and make sure to find someone to judge you.
This Saturday we will again be running heats of Open WOD 15.3 in place of the normal 10AM & 11AM classes. Olympic Lifting will still meet at 12PM! Be on the lookout for heat sign ups, Thursday night, sometime after 15.3 is announced.
1 1/4 Back Squat: 4×6
In teams of 3, work to complete the following: (16 min cap)
**1 person works at a time, athletes rotate every 1 minute [1 min work/2 min rest]
Open Gym today from 10AM – 12PM!
Yoga is at 12:30PM with Melissa DiLeonardo!
We’re running heats of 15.2 today, in place of our usual 10AM & 11AM classes. If you plan on coming in today please sign up for a heat in advance. If you are not signed up for a heat, we will place you in the next available heat (which is looking like around 11:15AM). This will likely be the format for Saturdays through the CrossFit Open (next 4 weeks). Doing the Open WOD on Saturday will count as one of your weekly classes.
15.2 Heat Sign Ups
Around 10AM will be holding a standards briefing and strategy session!
Follow the pattern for as long as you are able to complete the 2 full rounds in each 3min block.
0:00 – 3:00
2 Rounds:
3:00 – 6:00
2 Rounds:
6:00 – 9:00
2 Rounds:
For those not doing the Open:
9 min AMRAP:
15.2 Heat Sign Up
As you all know, we will be completing 15.2 on Saturday during class. If you plan on attending, please sign up for a heat in the linked document. At 10:00 we will have a briefing on the workout standards. We will have a suggested warmup, but it is to be performed on your own. Please note, that this will likely be how Saturdays will be run throughout the CrossFit Open.
There will only be ONE standards briefing @ 10AM. There will not be one during the 11AM class.
Every 2 minutes, for six rounds, complete the following:
5 Rounds for time of:
Make Up Strength
3x500m Row (rest as needed)
A1. Single Arm DB/KB Press: 4×7-10
A2. Single Arm DB/KB Row: 4×7-10
For Time: (15 min cap)
6 Rounds: (Every 2 mins)
12 min AMRAP:
Nice work on 15.1, everyone! REMEMBER, SCORES MUST BE SUBMITTED ONLINE BY 7PM TONIGHT! For the remainder of the Open, we will only be running heats. If you do not sign up for a heat prior to coming in, you will be placed in a heat where there is availability (i.e. if you show up at 10AM, but there are no open heats until 12:20, you will be going at 12:20).
The workouts are announced Thursday night at 7PM, so we will have sign ups for heats sometime later that evening. The link to sign up will be posted on Facebook, and the Daily WOD page on the website.
Open WOD heats will start around 10AM. All athletes will be responsible for warming up themselves. There will not be an instructor led warmup, but there will be a suggested warmup available for you. Please remember, we need judges! The Open is a fun time in the gym. It’s fun to watch people push themselves to do something they’ve never done before. Please come in a bit early to help judge a fellow athlete if you can!
1 1/4 Back Squat: 4×6
4 Rounds:
Bench Press: 4×3
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