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CrossFit Open Week 1

Pertinent Information:

Whether you are registered for the Open or not, everyone will be split to athlete/judge combos and switch roles after the first group goes. This is the time of year to reiterate quality reps (judges are watching and waiting to no-rep you). It's important that we always prioritize ROM and this time of year can help keep people more accountable as we progress further into the year. Plus it's nice to have someone count your reps for you. Have fun!

Warm-up

1 minute Rowing
10 Banded Low Ext. Rotations / side
10 High-Five Squats
10 Cossack Squats
1 minute of Handstand Progressions
10 Wall Squats
10 Wall Balls

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)

Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Write in the comments who judged you.

Strategy:
Men should try to finish a round in an every 2 minutes type of pace, while women should aim for a 2:15-2:30 pace (because of the rowing).

Crossfit Games Open 19.1 Masters (55+) (AMRAP - Reps)

Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, February 23, 2019

Male Clients

1

Izick
Espinoza

9:30am CrossFit

285 Reps

2

Adam
Gelfand

9:30am CrossFit

280 Reps

jerry g & brian k judgmental

3

Sean
Ryan

9:30am CrossFit

270 Reps

4

Brian
Kent

9:30am CrossFit

264 Reps

5

Jim
Sirovy

9:30am CrossFit

262 Reps

6

Private

9:30am CrossFit

260 Reps

7

Denver
Guess

9:30am CrossFit

257 Reps

8

Ryan
Goderre

9:30am CrossFit

253 Reps

9

Craig
Kreinest

10:30am CrossFit

239 Reps

rower was broken from :30 to 2:30

10

Fabricio
🦍

10:30am CrossFit

229 Reps

11

Jerry
Gramling

9:30am CrossFit

225 Reps

glutes cramped. zero quat fatigue though :/

12

Jaimeson
Pollen

10:30am CrossFit

213 Reps

13

Moyzes
Dias

10:30am CrossFit

185 Reps

14

Mark
Lozano

10:30am CrossFit

147 Reps

15

Jason
Jarrells

10:30am CrossFit

140 Reps

16

Taylor
Shirk

10:30am CrossFit

171 Reps

17

Salvador
Urena

10:30am CrossFit

0 Reps

5+17

Female Clients

1

Kim
McGrath

9:30am CrossFit

261 Reps

2

ashley
green

9:30am CrossFit

225 Reps

3

Emily
Gruber

9:30am CrossFit

218 Reps

4

Lisa
Gift

9:30am CrossFit

214 Reps

Alissa

5

Heather
Spears

10:30am CrossFit

207 Reps

Rachael

6

Kait
Pollen

10:30am CrossFit

204 Reps

Jaimeson

7

Alissa
Cobb

9:30am CrossFit

200 Reps

Lisa

8

Wifey
(aka Chris ...

10:30am CrossFit

181 Reps

4+29

9

Brenna
Jarrells

10:30am CrossFit

161 Reps

10

Ana
Lozano

10:30am CrossFit

152 Reps

11

Heather
Dunn

9:30am CrossFit

257 Reps

kettle bell cuz of lack of attendance

12

Megan
Gibbings

9:30am CrossFit

202 Reps

10lb

13

Becca
Chang

10:30am CrossFit

179 Reps

Scaled / Moyzes Dias

14

Michelle
Loria

10:30am CrossFit

171 Reps

10 lb ball

15

Beth
Gray

9:30am CrossFit

97 Reps

Sub 30lb med ball squats -20 each round & 20 cal assault bike