Week of Jan 30 - Feb 5
- Jocelyn Rylee
- Jan 29, 2023
- 1 min read
This week David and Jocelyn dive into the CrossFit Games Open - the history of the competition and how it works now, the global CrossFit community, who should do it (psst, it's everyone!), common movements to expect, what's on the equipment list this year, and the benefit of being faced with something you suck at.
Register at games.crossfit.com and mark your calendar for Friday evening Feb 17, Feb 24, Mar 3.
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 Feb 2 6:30 - 7:30pm to help you with any gymnastics skills you like to practice during Open gym.
Saturday Feb 4 is this month's BRING A FRIEND Day. Friends and family are welcome to join us for a free workout in any class (8am, 9am, or 10am). Please have visitors sign the waiver and RSVP to a class time at crossfitbrio.com/tryaclass
Monday Jan 30
21 HSPU
42 Air Squat
21 Pull up
42 Lunge
15 HSPU
30 Air Squat
15 Pull up
30 Lunge
9 HSPU
18 Air Squat
9 Pull up
18 Lunge
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Cashout: 10 min skill work
Freestanding HS hold
+ 1RM weighted Pull up
Tuesday Jan 31
🎉🎂🎈🥳 Happy Birthday today to Coach Kelsi!!
OT2.5M: Back Squat 10-8-6-4-2
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In a group of 3,
each member rows:
(guys) 30/20/10
(girls) 24/16/8
Wednesday Feb 1
🥳🎈🎉🎂 Happy Birthday today to Kathleen Kent!!
Open WOD 20.4
20 min AMRAP
30 Box Jumps (24/20)
15 Clean and Jerks (95/65)
30 Box Jumps (24/20)
15 Clean and Jerks (135/85)
30 Box Jumps (24/20)
10 Clean and Jerks (185/115)
30 Pistols
10 Clean and Jerks (225/145)
30 Pistols
5 Clean and Jerks (275/175)
30 Pistols
5 Clean and Jerks (315/205)
Thursday Feb 2
🥳🎈🎉🎂 Happy Birthday today to Sandy Gibney-Long!!
In 25 minutes...
3 rounds:
50 Wall Balls (20/14 to 11 feet or 30/20 to 9 feet)
25 Toes to Bar
In time remaining, work to a 1RM Thruster
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 today from 6:30 - 7:30pm to help you with any gymnastics skills you like to practice during Open gym.
Friday Feb 3
OT2.5 mins
Deadlift 4-4-3-3-2-2
dead stop + lower each rep
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3 Cycles of:
In 2 mins
15 Bar Facing Burpee
Max Bike Cals
rest 2 mins
Saturday Feb 4
Today is this month's BRING A FRIEND Day. Friends and family are welcome to join us for a free workout in any class (8am, 9am, or 10am). Please have visitors sign the waiver and RSVP to a class time at crossfitbrio.com/tryaclass
OT90x5: Strict Press 5-4-3-2-1
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15 min AMRAP
Alternate rounds with a partner:
6 DB Push Press
12 DB Lunge
36 Double Unders
While partner accumulates cals
5 mins on each machine
Sunday Feb 5
OT90 x 5: 2 Overhead Squat
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Open WOD 17.3
12 min AMRAP
3 rounds
- 6 CTB Pull ups
- 6 Squat Snatch (95/65)
3 rounds
- 7 CTB Pull ups
- 5 Squat Snatch (135/95)
3 rounds
- 8 CTB Pull ups
- 4 Squat Snatch (185/135)
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