Walder Frey

Tuesday Feb 19 2019


This week Thursday, the annual CrossFit Open begins (open.crossfit.com/english). 
It's a worldwide test of general fitness and we've been participating in it as a gym since 2011! For 5 weeks, starting February 21st at 7pm, CrossFit headquarters releases a workout for the entire world to complete by Monday evening. Through the years, the Open has grown to over 200,000 worldwide participants.

Every Friday, the released Open workout is programmed for the entire gym to complete, and if you're signed up for the Open, you get to partner with another athlete in class and take turns doing the Open WODs, encouraging each other the whole way through. 
There will be another opportunity to retest the workouts on Sunday afternoons from Noon-3pm.

Athletes are also welcome to retest the workouts off to the side during any of our operating hours (besides Saturday Free Class) as long as you have your own judge or you videotape your workout for scoring submission.
1.) Every 2 min for 4 rounds
4 Snatch @ 70%
2.) For Time:
10 Muscle Ups
20 Cal Assault Bike
8 Muscle Ups
16 Cal Assault Bike
6 Muscle Ups
12 Cal Assault Bike
4 Muscle Ups
8 Cal Assault Bike
2 Muscle Ups
4 Cal Assault Bike
*3.) Every 1:30 for 4 rounds
4 Deadlift @ 70%
*4.) 10 rounds
30 seconds ME Toes 2 Bar
30 seconds Plank Hold
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Whiteboard
Low rings. 75# snatch, form needs work.
MUP 82# snatch
185# Snatch
Geezer Rx with rings and bands and whatnot.
I got 2 mus today!! Finally back at it!!!
9:51 RX snatch 140
14:15; 65# Snatch
Box Ring Rows/Ring Dips; Rowing because bikes were full.
7:32: 145# snatch
14:58 RX
315# DL
11:00 RX
145# snatch. Time was actually a little under due to bike issues but 🤷🏻‍♂️
115# Snatch
Half way through 4 MUP at cap. Finished after class.
Hips to ring and box jumping transition with dip for every MU. 65# snatch.
65# snatch
11:12* (Jumping mu's off a 20" box)
115# snatch
135 snatch
First time in MONTHS
did wod with mods,....shoulder
did 4 dead lifts at 255# for 4 rds, also did the same for fs at 205#
I flopped around on the rings for a while. And some assault bike 🤷🏼‍♂️
175lb Snatches
180 snatcheroo
15:03 (5,4,3,2,1 muscle up scheme instead)
95# snatches; 185# DL; mobility; now I get to study :)
I tried to be gymnasty
Snatches 100#, DL 210#, accessory work, mobility
9/12 cals at cap
95# Snatch
Low Rings Hips to Rings/Black Band Dips. 95# Squat Cleans. Open gym with some peeps! and best of all - I MADE WILL LAUGH! OUT LOUD! :)
I showed up
135# snatches
Present
145# snatch
Statistics Homework
13:31 mup and ring rows
#55 snatch
11:22. Ring rows and ring dips
95# snatch
12:44, 105# snatches UBA
5 hips to rings/5 turnovers and so on for MUS. Attempted a few MUS, missed several and hit 3.
KickrHUB : 1:10:00/15.5 mi
14:55 Rx
115# snatch