WOD

2.11.19 – Monday

The 2019 Reebok CrossFit Games Open is coming soon, so we wanted to take a moment to share all the information you will need in order to participate.

This blog post is really long (sorry!) but it will give you all the info you need, so please read it carefully. If you have any additional questions, don’t hesitate to reach out to us.

ABOUT THE 2019 REEBOK CROSSFIT GAMES OPEN

The 2019 Reebok CrossFit Games Open begins Thursday, Feb. 21. Anyone can sign up to compete in five workouts over five weeks and post their scores online. You can learn more about the Games here.

There’s still time to register for the 2019 CrossFit Open. You must register before you submit your first score before February 26.

REGISTER NOW

Once you register, make sure to join the CrossFit 312 Affiliate AND Team.

CF 312 OPEN SCHEDULE

Each week the CF 312 Open will follow a similar format:

Thursday

CrossFit Headquarters will announce each week’s workout via a live video feed at 7 p.m CT. We will be hosting a face-off event each Thursday between two CF 312 athletes. This will be followed by one heat for all those interested in completing the workout on Thursday night.

Saturday

The 8 a.m., 9 a.m. and 10 a.m. classes will be divided into heats for attempts at the open workouts. Athletes should arrive with enough time before their heat time to warm up. There will be a recommend warm-up posted and coaches on hand to answer any questions. Heats will start promptly at their posted times after a briefing on movement standards and time to set up work area before you begin your workout. Athletes should be prepared to help score for other athletes.

Athletes must pre-register for a heat in PushPress to participate in Saturday classes. Athletes who do not register for class will be filtered into heats based on availability. Athletes who chose not to sign up for the Open but want to do the workout must also pre-register for a heat to participate.

NEW THIS YEAR! – CF312 Intramural Open

We will be drafting teams to compete throughout the 5 weeks event. Teams will be compiled of 6-8 athletes. Athletes who want to compete must register for the games and sign up for this event in PushPress. This will be available in your app or you can register here. Teams will be a mix of Male/Female, RX, Scaled, and Masters athletes. All athletes will be scored based off the CrossFit games standards/online leaderboard. There will be prizes and serious bragging rights on the line. Team captains and names will be decided in the coming days leading up to the 1st workout.

SATURDAY STRENGTH CLASS

In order to accommodate the Open schedule, Saturday Strength Class will be cancelled from February 21 through March 30. We will post strength programming on the Sunday blog to complete during open gym.

Saturday Strength Class will resume its normal schedule when the Open concludes.

MAKING UP A WORKOUT

If you are unable to attend on Thursday evening or Saturday, athletes (who are registered for the Open) will be allowed to complete the workout on their own during open gym hours or during normal class time on Friday (any class) or Monday.

If you want to make up a workout on Friday or Monday, athletes must sign up for a class in PushPress, warm up with the class before attempting workout. They must also secure a judge to score them. If you plan to do this, please notify the coach on duty at the beginning of class.

Athletes who do not have a judge and do not make it to regular class times will not be allowed to complete workout.

GUESTS AND DROP-INS

Alumni and athletes from other CrossFit gyms are more than welcome to complete open workouts at CF 312. This will be a community event and no drop in fee will be charged. We also encourage you to bring friends and family to cheer you on!

Please contact info@crossfit312.com if you plan on dropping in for an open workout to register a drop-in participant for a heat.

101

SKILL/STRENGTH
Thruster Technique…

METCON
Open Workout 16.5
For Time:
21-18-15-12-9-6-3
Thruster
Bar-Facing Burpee

CROSSFIT

SKILL/STRENGTH
Strict Press
5×5

METCON
Open Workout 16.5
For Time:
21-18-15-12-9-6-3
Thruster (95/65)
Bar-Facing Burpee

 

2.10.19 – Sunday

CROSSFIT
Rest/Make-up Day

ENDURANCE

3 Rounds for time of:
15 Power Cleans
12 Front Squats
9 Push Press
-Rest 4 Mins-
AMRAP 12 minutes of:
75 Double-unders
60m Dumbbell Farmer’s carry (50/35, each hand)
25 GHD Sit-ups
-Rest 4 Mins-
3 Rounds for time of:
40 Sit-ups
20 Dumbbell Hang Clean and Jerks (50/35)
20 Dumbbell Box Step-ups (50/35)

2.9.19 – Saturday

STRENGTH
Bench Press (Light)
Wide Grip – 3 x 10
Close Grip – 3 x 10
DB Press – Heavy – 4 x 8
Front Raises – 4 x 10
Side Raises – 4 x 10
Overhead Tri Ext – 4 x 10
Tri Pushdowns – 4 x 10
Abs/Hypers

101/CROSSFIT
“Filthy 150-ish”
Teams of 3 For Time:
150 Box Jump (24/20)
150 Jumping Pull-Ups
150 KBS (55/35)
150 Push-ups
150 Knees to Elbow
150 Push Presses (45/35)
150 Supermans
150 Wall Balls (20/14)
150 Burpees
150 Double Unders
*Split reps as needed
*40 min Time Cap

CROSSFIT
In teams of 3, for time:
Station 1: 240 Cals (120 cals on Assault Bike + 120 cals on Rower)
Station 2: 210 DB Snatch (50/35) + 180 CTB Pull-Ups
Station 3: 150 Burpee Box Jumps (24/20) + 120 STO (135/95)
Notes:
-Two people working at at time, one resting, split reps within each station however you’d like
-Each team must accumulate all the reps at each station before moving on to the next one

2.8.19 – Friday

CROSSFIT

SKILL/STRENGTH
OHS
3×5

METCON
AMRAP 5:
Buy-In: 40 Wallballs (20/14)
12 In-line Front Rack Lunges (95/65)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy in: 30 Wallballs (20/14)
9 In-line Front Rack Lunges (115/75)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy in: 20 Wallballs (20/14)
6 In-line Front Rack Lunges (135/95)
6 Lateral Barbell Burpees
*only 1 set of wallballs per AMRAP

2.7.19 – Thursday

CROSSFIT/101

Rest/Make-up Day

SKILLS

Kettlebell Skill Session

Swing, Turkish get up, Single-arm snatch

METCON

For Time:
75 KBS (70/55)
*Every minute perform 3 burpees over KB

STRENGTH
Back Squat (Reps/Sets)
2 X 3 @ 80%
1 X 1 @ 85%
1 X 1 @ 90%
1 X 2 @ 95%
8 X 1 @ 52%
Accessory Work (Sets/Reps)
Good Morning – 3 x 6
Leg Press – Heavy – 4 x 10
Leg Ext. – 3 x 10
Leg Curls – 3 x 10
Pull-Ups – 3 x Failure (PullDown – 2 x 10 reg, cg, wg)
Seated Row – 4 x 10
Rear Fly – 3 x 15
Reverse Hypers – 3 x 10
Calves – 3 x 20

2.6.19 – Wednesday

101

SKILL/STRENGTH
Deadlift Technique

METCON
AMRAP 5:
Buy-In: 50 Air Squats
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy in: 35 Air Squats
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy in: 20 Air Squats
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

CROSSFIT

SKILL/STRENGTH
Bar Muscle-up Practice and Progressions

METCON
AMRAP 7
10 Power Snatches (75/55)
3 Bar Muscle-ups

2.5.19 – Tuesday

REMINDER
Please make sure to register for your class time and check in when you arrive. If you need to cancel please do so using the PushPress app (link here) or online in your member portal. Depending on space the coach may ask you to wait for the next class if you are not registered. Thanks for your cooperation.

101
SKILL/STRENGTH
Review metcon movements

METCON
Three sets for max reps of:
60 seconds of Wall Balls (20/14)
60 seconds of Kettlebell Swings (35/55)
60 seconds of Box Jumps (24/20)
60 seconds of Rowing (for Calories)
60 seconds of Double-Unders
Rest 60 seconds

CROSSFIT
SKILL/STRENGTH
Deadlift
5×5

METCON
Three sets for max reps of:
60 seconds of Wall Balls (20/14)
60 seconds of Kettlebell Swings (35/55)
60 seconds of Box Jumps (24/20)
60 seconds of Rowing (for Calories)
60 seconds of Double-Unders
Rest 60 seconds

STRENGTH

Bench Press (Reps/Sets)
4X1 @ 82%
3X1 @ 85%
2X1 @ 89%
1X1 @ 93%
6X2 @ 78%
FAILURE @ 78%
Accessory work (Sets/Reps)
Close Grip – 3 x 5
Front Raises – 4 x 8
DB Press – 4 x 8
Side Laterals – 4 x 10
Overhead Tri Ext – 4 x 10
Tri Pushdowns – 4 x 10
Abs

2.4.19 – Monday

101

SKILL/STRENGTH
Clean and Jerk Technique

METCON
AMRAP 12
3 Clean & Jerks (115/75)
3 T2B
6 Clean & Jerks (115/75)
6 T2B
9 Clean & Jerks (115/75)
9 T2B
12 Clean & Jerks( 115/75)
12 T2B
15 Clean & Jerks (115/75)
15 T2B
18 Clean & Jerks (115/75)
*Increase reps by 3 and so on…

CROSSFIT

SKILL/STRENGTH
Back Squat
5×5

METCON
AMRAP 12
3 Clean & Jerks (115/75)
3 T2B
6 Clean & Jerks (115/75)
6 T2B
9 Clean & Jerks (115/75)
9 T2B
12 Clean & Jerks( 115/75)
12 T2B
15 Clean & Jerks (115/75)
15 T2B
18 Clean & Jerks (115/75)
*Increase reps by 3 and so on…

2.3.19 – Sunday

CROSSFIT

Rest/Make-up

ENDURANCE
30 Rounds For Time
5 Wall Balls (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

2.2.19 – Saturday

STRENGTH – 8am

Bench Press (Light, Sets/Reps)
Wide Grip – 3 x 10
Close Grip – 3 x 10
DB Press – Heavy – 4 x 8
Front Raises – 4 x 10
Side Raises – 4 x 10
Overhead Tri Ext – 4 x 10
Tri Pushdowns – 4 x 10
Abs/Hypers

101/CROSSFIT – 9am

Teams of 3 for time:
100 Calorie Row
100 Snatches (95/65)
100 Lateral Barbell Burpees
100 Thrusters (95/65)
100 Lateral Barbell Burpees
100 Air Squats
100 Calorie Row
Notes – Split reps as needed

CROSSFIT- 10am

For time:
70 Cal row
60 pistols (alternating)
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Deadlifts (185/125)
20 Power cleans (185/125)
10 Back Squats (185/125)