WOD for 2/21/17

*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
*Set 6 – 95% x 2 reps
Rest 3 minutes between sets.

Complete as many rounds and reps as possible in 12 minutes of:
10 Toes to Bar
15 Box Jumps (24″20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

The One. The Only. THE OPEN!!!!

Hella words coming you’re way. You are not prepared.
The open is upon us! Thursday the madness starts. Where do you sign up at? games.crossfit.com. The cost? Only $20. Every Thursday at 5pm throughout the 5 weeks the workout will be LIVESTREAM announced at that website. Crossfit Games Director Dave Castro will describe to us the workout (in the evillest of ways). Then right after two or more Crossfit Games athletes will demo the workout for our amusement. Signup atgames.crossfit.com before the weekend to make sure you can input your scores!
What is the open? It is everything……and nothing! Haha. It’s a 5 week long WORLDWIDE online competition. One workout for each week. You’ll do the workout at the gym under the eye of a judge (one of your buddies at MVMNT). You’ll get a score (reps completed, time to complete the tasks or weight lifted), and you’ll post that score online at games.crossfit.com on the worldwide leaderboard. You have from the time the workout is released until the following Monday at 5pm to post your score online.
Who can participate? EVERYONE. You. Your Friend. Your coach. Your coworker. Your mom (ha). Castro will detail out the RX version of the workout (the exact. Same. Way. We do in class). After the workout is announced, the games website will give us your prospective division’s version of the workout. What divisions are there? RX, Scaled, Teens (14-15; 16-17), and Masters (35-39, 40-44, 45-49, 50-54, 55-59, 60+). I can assure you, the open has a division for you.
BUT I CAN’T DO IT COACH. I’M NOT AT THAT LEVEL #GetOutOfMyFace. Yes you can. What kind of workouts and movements can you expect in the open? The basics. Barebones. Disney movies. Sweet Caroline for a Karaoke Song. Vanilla ice cream. In one way or another, you all have plenty of experience with the movements that will be asked of you. In one way or another, you all have plenty of experience with the workout formats that will be asked of you. What I can tell you is that you will be asked to step outside your comfort zone, but not in the way that is daunting and terrifying. You will step outside your comfort zone just enough to where you will be appropriately challenged. Each week for 5 weeks, you will overcome an obstacle, a colossus, a beast. You will overcome. The best part? You won’t be alone. Everyone in the gym and around the world will be overcoming that with you.
#WhyTho? F.U.N. It’s 5 weeks of electricity in the crossfit community (electricity eeeellecctricccity #WhereYouAtSchoolHouseRock). It’s an opportunity to have combined camaraderie with everyone at MVMNT and at any other Crossfit Gym? That not enough? Overcoming a challenge aint enough? Alright then…

FREE STUFF!!!!! My favorite four letter F word. Here at MVMNT we’re going to throw free stuff at you for an in house competition. Number 1 (I’m sure I’ll sell a lot of you here): free beer. On the last workout of week 5, we will have some beers to enjoy to celebrate the end of our journey (over 21 of course). Number 2: In house competition. There will be prize packs for four lucky participants in the gym. What’s in those prize packs? T SHIRT, FIT AIDS, MEAT UPS AND THE EVER POPULAR BONE BROTH. We will have a prize pack for: Best Overall Performance, Most Improved, Best Rookie (90% of you), and Spirit of the Open Award (The Spirit of the Open Award will be decided by all the coaches who brings the best attitude throughout the ENTIRE 5 weeks)

When? Friday AM/PM Classes. We’ll be doing each workout in heat times from 5pm-7:30pm. ALL ARE WELCOME TO ATTEND ANY TIME. If you’re signed up, come in for any heat regardless of what membership you have. When will the heat times be? It will vary from week to week depending on the workout. Coach Dan will release the heat times shortly after the workouts are released. Pay attention to Insta/FB/Website for those times.

Sign up yall. SIGN UP. SIGN UP. SIGN UP. It’s going to be a great time. If you have any questions, ask your coach or post a comment on Facebook/Instagram

WOD for 2/20/17

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 15/10 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups

WOD for 2/16/17

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

Three rounds for time of:
Run 400 Meters
10 Strict Handstand Push-Ups
15 Chest-to-Bar Pull-Ups
20 Alternating Pistols

WOD for 2/15/17

Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

For time:
Row 1000 Meters
60 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
120 Double-Unders