Author Archives: Keith Nelson

Friday night lights at 5:30 pm! Come crush this last open workout with your friends!

 

No 7 am class today.  6 and 9 am are on!  Thanks!

 

WOD:

Deadlift

-Build to a heavy set of 3

 

then

 

CF Open WOD 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

Friday night lights for CF Open WOD 18.4 at 5:30 pm!!

 

***No 7 am class today.  Sorry for any inconvenience!

 

WOD:

Deadlift

-Build to a heavy set of 3

 

then

 

”Diane”

21-15-9

Deadlift 225/155

Handstand push-up

 

or

 

Do CF Open WOD 18.4 as written.

Friday Night Lights @ 5:30 pm!! No 7 pm class.

 

WOD:

OTM 12 minutes:

2 Deadlifts @65-75%

*Keep the weight light, and focus on position, speed, and power. If you are completing 18.3 for score, this strength work is optional.

 

then

 

CrossFit Open WOD 18.3

2 rounds for time: (14 minute time cap)

100 Double-Unders
20 Overhead Squats (115lbs/80lbs)
100 Double-Unders
12 Ring Muscle-Ups (Scale with Pull-ups)
100 Double-Unders
20 Dumbbell Snatch (50lbs/35lbs)
100 Double-Unders
12 Bar Muscle-Ups(Scale with Pull-ups)