WOD

[vc_row][vc_column][vc_column_text]Hang Cleans, work up to heavy singles.  Power cleans if you performed 18.5 Monday, power or squat cleans, your choice, if you did not perform 18.5 yesterday. Followed by a nasty little barbell conditioning WOD.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]The CrossFit Games Open competition comes to a close this week, as we do the Rx’d and Scaled versions of Open WOD 18.5 ** We will have several scaled options for this workout so that everyone can participate.  For those who scale 18.5, we will have a CFC18.5a WOD following a five minute rest.  CFC18.5a

Results:

Friday Surprise. Show up and see what’s on the board. Hint, there’s a barbell involved. Maybe two. Maybe two workouts too.

Seated ring rows plus scap, lat and ab work. For you cherry pickers, don’t skip this one!

Back squats, 5’s heavy. Plus DB incline bench press 10-10-10-10 mixed in

[vc_row][vc_column][vc_column_text]We’ll let our shoulders recover from yesterday’s Open 18.4 WOD with a little ladder of KB swings, rowing and weighted situps. You will have an option to sub double unders for the rowing. Wednesday:  Back Squats, heavy.  Details to follow. Thursday: Pullups and tons of ab/core work. [/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]CrossFit Open Workout 18.4 We will have many scaling options so that everyone can participate and experience Open 18.4. You can do 60% 1RM deadlifts and hand-release pushups, so you can do this WOD.  Be there!  We will have two time caps so that you will be sure to get a full dose for a

[vc_row][vc_column][vc_column_text]Make sure you wear green on Saturday or your workout might be a little more difficult.  Cheers![/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Friday Surprise, show up and see what’s on the board.[/vc_column_text][/vc_column][/vc_row]