Week of Jan 23 - Jan 29
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The Open starts Friday Feb 17! 3 Fridays of fun and fitness with all your BRIO friends. Register at games.crossfit.com
Gymnastics Open Gym Help: Pullups, toes to bar, handstand push ups, muscle ups... Interested in dialing in a few skills before The Open begins? David will be available Thursday Jan 26 6:30 - 7:30pm to help you with any gymnastics skills you like to practice during Open gym.
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Monday Jan 23
🥳🎈🎂🎉 Happy Birthday today to Lance Pitka!!
OT90 x 6: 2 Bench or Press Strict Press
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12 min AMRAP (or for time)
30-20-10
Push up
Deadlift (155/105)
then...
10-20-30
Push up
Deadlift (225/155)
Tuesday Jan 24
🥳🎈🎂🎉 Happy Birthday today to Jill Van Kessel!!
OT2.5M: Back Squat 10-8-6-4-2
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Cashout: 50/35 Cal Bike
Wednesday Jan 25
Open 18.1
20 min AMRAP
8 Toes to Bar
10 DB Hang Clean & Jerk (50/35)
14/12 Cal Row
Compare to Dec 6/20
Thursday Jan 26
🥳🎈🎂🎉 Happy Birthday today to Abby Rutley!!
OTM x 12
1) 3 POS Squat Clean
2) Squat Clean + Hang Squat Clean
3) Squat Clean
4) Rest
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6 min AMRAP
12 Front squat (95/65)
12 Bar Facing Burpees
Compare to Oct 4/22
Gymnastics Open Gym Help: Pullups, toes to bar, handstand push ups, muscle ups... Interested in dialing in a few skills before The Open begins? David will be available tonight 6:30 - 7:30pm to help you with any gymnastics skills you like to practice during Open gym.
Friday Jan 27
OT2.5 mins
Deadlift 5-4-3-3-3
dead stop + lower each rep
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3 rounds
10 CTB (pull up)
20 DB Lunge (2x50/35)
Straight into...
3 rounds
5 Bar Muscle up (CTB)
10 DB Power Clean (2x50/35)
(12 min Cap)
Saturday Jan 28
OT90x7: Jerk 3-3-2-2-1-1-1
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5 rounds
10 Push Jerk (135/95)
15 GHD sit ups
50 Double unders
or
5 rounds
10 Push Jerk (95/65)
25 Sit ups
50 Double unders
(20 min Cap)
Sunday Jan 29
OTM x 7: 1 Snatch
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Open WOD 12.2
10 min AMRAP
30 Snatch (75/45)
30 Snatch (135/75)
30 Snatch (165/100)
Max Snatch (210/120)
Women's alternative weights
55-95-115-145