Ringo

Monday Feb 19 2018


The CrossFit Games Open begins this Thursday at 7pm. If you want to participate in this years Open you can click on this link to get signed up. Every Thursday for the next 5 weeks CrossFit Games will be releasing a new workout to find the fittest athletes in the world to send to regionals and then to the 2018 CrossFit Games. We will host the first workout every Thursday following the release, then Friday it will be out Workout of the day and then on Sunday afternoon we will have one last shot at it as a group at 12pm. The Open season is upon us once again and it's going to be a fun filled 5 weeks. 
Have a great Monday!
1.) Ringo
21 Power Clean 95/65lb
21 Thrusters 95/65lb
15 Power Clean 135/95lb
15 Thrusters 135/95lb
9 Power Clean 185/125lb
9 Thrusters 185/125lb
if time allows complete 1 extra credit in class
*2.) Every 2 minutes for 10 minutes 5 Clean Pulls @ 105% 
*3.) 5 rounds
10 Freestanding Handstand Push-ups
15 cal Assault Bike
*4.) 30 Bar Muscle Ups for time
*5.) 20m Front Lunge 155/105lb
30 Bar Facing Burpees
20m Front Rack Lunge 155/105lb
20 Bar Facing Burpees
20m Font Rack Lunge 155/105lb
10 Bar Facing Burpees
*6.) 10 minute AMRAP
5-10-15-20-25-30-35
adding 5 reps each round until time expires
Strict Toes to Bar
GHD Sit-ups




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Megan Vogel180d

Man it’s GAMEDAY and I’m missing this workout??? This is right up my alley!

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Paul Mantz180d

Only you would be upset about missing thrusters. 😂

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Krystal Lowney180d

Will Thursdays be mobility day again during the open?

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Megan Vogel180d

Paul - I’ll take thrusters over any gymnastics move... “I’m an iceberg” like Danielle says! :)

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Paul Mantz180d

Ditto me and gymnastic = no beuno

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Db cleans, B.B. thrusters (thighs can’t handle any barbells) ghd and strict toes to air, lunges and farmer carries, 35 min on assault (140 cal), mobility and band work
15:31, 95, 115, 135#
55, 75, 95 FS instead of thrusters. GHD/T2B, lunges and farmers carries, assault bike, band work, and random mobility. 👊🏼💪🏼
8:18. 55/65/85#
11:47 75/95/105
Possibly 14:24. I was tired. Rx
65/75/85
Crashed and burned. 95/75/95. *Killer hair day tho
10:35 55#, 75#, 95#
7:33 - FS instead of thruster (shoulder)
That was fun stuff.
13:55 95/115/135#
10:27 RX
Woof
65/75/85#
14:58 95/135/165
5 Bar mus just to see if I could do them again.
17:40 95#, 1345#, 165#
12:32 55/65/75#
16:32. 95/135/155. Thrusters need work. They sucked ass.
EC of strict t2b and ghd’s.
12:17. 65,75,85#
13:11 (95/135/165)
55#, 65#, 75#
65-75-85
11:14 RX woweeeeee
Lunges/burpees RX 8:27; 30 bar muscle ups 15:54 yikes
10:28 RX
BS from Saturday 165#, SP 55#, HSPU/bike, C2B work, t2b/GHDS
9:54 Scaled (65/75/85)
Hotel in Chi-Town
8 rounds. 250m row/20 alt DB snatches (30#). 21:03. 25 air squats + 1 min basement hold. I’ll be back for Ringo tomorrow.
10:31 Rx had to fight for everyone of those thrusters
55,75,85 11:45
21: UB, 15: 3x5, 9: singles / *5.) complete in 8:54. 20 meters is a long lunge distance! / *4.) complete in 8:37 - 5,4,3,3,3,3,3,3,3
10:11 65-75-85
#5 E.C
15:04 RX SLOW
Please tell me how it just took 4 min to complete 9 thrusters 😭 WOD 151104: ^105# ☠️ Saturday’s back squats at 170#. 3 rounds: 10 HSPU, 15 cal ass bike, 6 BMUS.
11:36 55#, #65, #75
Friday's Lurong & 200KBS
1. S8T: 4R +8 BBO (14")+ 4 PCl (#45) 2. 200 KBS: 10:03 (#35 RS & SAS, 30 burpees); MWOD knee therapy.
8:58 RX PC
Subbed Strict Press for Thrusters (knee issues)75,95,115
(95/135/155)
15:33 95/115/135