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Open WOD 17.1

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The CrossFit Open is here!! Excited to watch everyone compete and cheer each other on!

Warm-up- 1 minute stations x 3 Rounds

A) Row or Bike
B) Easy Pace Burpee Step Ups or Box Jumps (efficient Burpees)
C) Easy Pace Alternating DB Snatches (efficient DB Cycling)

* Easy pace for the first 2 rounds then pick up pace for the last round

20 minute time cap
10 Alternating DB Snatches (50/35)
15 Burpee Box Jump Overs (24/20)
20 Alternating DB Snatches
15 Burpee Box Jump Overs
30 Alternating DB Snatches
15 Burpee Box Jump Overs
40 Alternating DB Snatches
15 Burpee Box Jump Overs
50 Alternating DB Snatches
15 Burpee Box Jump Overs

* Scaled options are step ups or decreasing the weight for the DB Snatches

* If you are signed up for the official Open and you want your score to count you will need someone to judge you. For classes we will do 2 separate heats so we can judge each other.

* make sure to check the CrossFit Games website if you have any questions on the standards for the workout. https://games.crossfit.com/workouts/open/2017/17.1

Monday, February 20th- Sunday, February 26th (click here)

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Announcements-

2017 CrossFit Open starts this week! The first workout will be announced this Thursday night. You can check out the announcement on the CrossFit games website- https://games.crossfit.com. I believe they also show it on youtube.

You can still sign up this week for the 2017 Open! I highly, highly recommend you sign up. It will push you to be better! It’s a great time of the year to have fun and show off all the hard work you have been putting in at the gym! They have RX and scaled divisions so everyone can compete. We have 37 athletes from our gym signed up! I hope many more will too! When you sign up you can also sign up for our team- “The Chu Crew” Our team score will consist of our top 3 men and women’s scores for each workout.

We will program the Open workouts every Friday for the next 5 weeks. We will have normal class times except the 6pm class. At 6pm will run our “Friday Night Lights” with heats, judges and cheering! Everyone is welcome to come out, hang out and cheer on the athletes. If you can’t make Friday night lights make sure you set up a time where you can have someone judge you so your score is legit for the leaderboard. If you have any questions contact Tyler- 717-649-2051, call or text. Thanks!

This is a re-test week. We will retest some of our 5 rep maxes and gymnastic tests but not the conditioning pieces. We have a lot going on this week with 3 birthday WODs and the Open WOD!

CrossFit Ephrata has hats! Coach Dave “CFD” hooked us up with some sweet hats. Cost is $25.
cf hat

Next Godwod is Sunday 2/26 6pm at the gym- contact Phil Eby 717-278-1963 or Crystal Eby 717-278-1965 with any questions.

Monday, Feb. 20th

WU- 3 Rounds- 10 mins
15 Heel Taps each leg, stand on 45lb plate or small box- Activate the Glutes! You should feel this in your butt
10 Therapy Squats
50 feet Quad Stretch Walk
5 Full Grip Thrusters

20 mins
1A) Front Squat or Squat Clean- Find a 5RM – Squat Cleans do not have to be touch in go. Looking for beautiful reps. Don’t go too heavy and sacrifice form!
1B) Glute Ham Rollers- 5 x 10

15 min EMOM
Min 1- 15-20 Wall Ball Shots (20/14)
Min 2- 15/12- Calories on Rower or Bike (15 men, 12 women)
Min 3- 15 Box Jumps or Step Ups (24/20) we recommend stepping down if doing box jumps

Bonus- 50 Body Saws- Keep hips up! Abs Tight!
Couch Stretch x 2 mins per leg

Tuesday, Feb. 21st

WU- Partner Up- 8 mins
Partner A) Alligator Walk with GHR- forward to middle of gym and then reverse back. Slow and controlled, work your core. Hips stay still, just move at shoulders.
Partner B) 5 Hollow/Arch Kipping Swings while partner does Alligator Walk, then switch


Mike Wenger’s Birthday WOD!

20 mins
1A) Bench Press- Find a 5RM with perfect form
1B) Find your max number of Strict Chin Ups then 4 more sets of 5-10. Or 5 x 5 Negatives/Ring Rows. Or Practice Rope Climbs in between sets of Bench Press

5 Rounds
10 Toes To Bar or 20 Sit Ups
100 Foot Bear Crawl
10 Pull Ups
10 Burpees

Twisted Cross x 2 mins per side

Wednesday, Feb. 22nd

9 mins or 3 rounds
Min 1- Wall Hip Hinges with KB- Do your normal Hip Hinge drill against wall. Hold a light KB. Grove your technique for a perfect hip hinge/Deadlift
Min 2- Banded Snow Angels
Min 3- Push Up to Down Dog

1A) Deadlift- 5RM with Perfect form- Be smart, form first!
1B) Find your max set of Handstand Push Ups then 4 x 5-10 reps, or work on your Handstand Holds. Belly to Wall for starters.

Tabatas with 1 minute rest between exercises- Don’t worry about your score just work on getting better!

A) Chin above bar hold or Ring Row hold at top
B) Dips- Rings, Equalizers, Benches or Boxes
C) Sumo Deadlift High Pulls (95/65)
D) Side Planks- Switch sides every interval

Flex- Puppy Dog x 2 mins

Thursday, Feb. 23rd

WU- 9 mins or 3 rounds
A) Banded Cuban Press (do an L (external rotation then a overhead press) do not let the band pull your arms forward. Keep arms in line with ears.)
B) 5 Pass Throughs, 5 PVC Overhead Squats
C) Alternating DB Snatch (light to moderate weight)

Steve Diem “The Mayor” Birthday WOD

15 mins-
Power/Squat Snatch 5RM – doesn’t have to be touch and go. Or find a 5RM DB Snatch each arm
* Snatch takes a lot of technique, do not sacrifice form for more weight. Stay lighter and grove your technique if needed.

28-21-14
Push Press (75/45)/(95/65)
Box Jump or Step Ups (24/20)
Russian KB Swings (24/16k)/(32k/24k)
Burpees

Bonus- 50 Hollow Rocks

Friday, Feb. 24th

“CrossFit Open WOD 17.1” Check Back Thursday night for the WOD.

6pm- Friday Night Lights – We will run heats with judges for anyone competing in this years Open! Everyone is welcome to come out and cheer!

Saturday, Feb. 25th

WU- 3 Rounds
10 Wall Ball Shots with a pause in the bottom
10 Dynamic Ankle Stretch each leg
10 Sling Shot Glute Bridges
5 Hollow Arch Kipping Swings

Miranda George and Tim Miley’s Birthday WOD!

20 mins
1A) Back Squat- 5RM with perfect form
1B) Glute Ham Rollers- 5 x 10

“Mary”
20 minute Amrap
5 Handstand Push Ups
10 Alternating Pistols
15 Pull Ups

Scaling options
Handstand Push Ups- Strict Press (75/45) or 5 Negative Push Ups
Pistols- Sit back on bench or box or hold rings
Pull Ups- 5 Negatives or Ring Rows

Flex- Couch Stretch x 2 mins per side

Sunday, Feb. 26th

11am- Erin’s Class
12noon-2pm- Open gym

Monday, February 13th- Sunday, February 19th

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Announcements-

– Bring a friend WOD this Saturday Feb. 18th! We will do a partner wod but it will be beginner friendly. If you have a friend or family member interested in trying CrossFit bring them out!

– If you are paying for products at the gym with your credit card please make a minimum purchase of $10. For anything under $10 please use cash or check. Thank you!

– Check out this sweet video Eric Wisler put together from the 2017 Lanco Games!

– CrossFit Open is coming up soon! The Open starts Feb. 23rd. I highly, highly recommend you sign up and compete. It will push you and make you better! Also, just a great community event for us. We will do the wods as gym on Friday’s. Just like previous years we will run heats on Friday night starting at 6pm. A great time to come together and cheer each other on! Sign up at https://games.crossfit.com. CrossFit Ephrata is also doing a team this year, our team name is – The Chu Crew – everyone is welcome to join the team and have your scores contribute. The more the better! make sure to sign up and join our team!

Monday, Feb. 13th

WU- 3 Rounds
10 Table Top Bridges- You should feel a big stretch in the shoulders at top

10 Slow Push Ups
10 Russian KB Swings- Practice your perfect hip hinge
30 second Handstand Hold or Plank

1A) Strict Press + Push Press- 5 x 5+5 (5 strict press + 5 push press)- you pick the weight. 5 smooth strict press then right into 5 push presses.
1B) Practice Rope Climbs in between sets of presses- Practice foot work sitting on box or jumping up on rope. Or you can do legless rope climbs if you want to build more strength.

1 min stations x 3 Rounds
A) Burpee Chin Ups
B) Calories Rower or Bike
C) Alternating DB or KB Snatch (50/35)/(70/55)- set DB and KB’s down nicely please
D) 1 min rest
* Score is total reps for all rounds combined

Flex- Puppy Dog x 2 mins

Tuesday, Feb. 14th

WU- 3 Rounds
10 Therapy Squats
15 Sling Shot Glute Bridges
10 Kipping Swings

1A) Front Squat or Squat Clean- 5 x 3 reps
1B) Glute Ham Rollers- 5 x 10 reps

For Time
50 Wall Ball Shots (20/14), 100 Double Unders, 25 Toes To Bar
40 Wall Ball Shots, 80 Double Unders, 20 Toes To Bar
30 Wall Ball Shots, 60 Double Unders, 15 Toes To Bar
20 Wall Ball Shots, 40 Double Unders, 10 Toes To Bar

Double Under scaled options- Single Unders, Step Ups or Cals (cut it down to 1/4 double under reps)
Toes To Bar scaled options- Knees to Elbows, Sit Ups, or Pikes on GHR

Flex- Couch Stretch x 2 mins

Wednesday, Feb. 15th

3 minute Stations
A) Banded Shoulder Prehab- A,T,Y,L x 5 each repeat
B) 5 Hip Hinges, 5 Wall Shoulder Stretch- repeat

C) 10 Pass Throughs, 5 Lateral PVC Hop Burpees- repeat

1A) Bench Press- 5 x 5 (try to go slightly heavier then last week)
1B) Strict Pull Up- 5 x 5-10 reps – slow and controlled negative
1C) Side Planks- 5 x 15-30 seconds each side

EMOM x 10 mins
3 Power Cleans- 70% of max
5-10 Handstand Push Ups
or
3 Deadlifts- 70% of max
5-10 perfect push ups

Flex- Twisted Cross x 2 mins per side

Thursday, February 16th

WU- 3 Rounds
10 Therapy Squats
15 Heel Taps standing on 45lb plate- You should feel this in your glute. Good activation drill to make sure your glutes are firing. Hinge at your hips and exaggerate pushing your hips back

30 second Handstand or Plank

1A) Pick one-
Overhead Squat- 5 x 5
Back Squat- 5 x 5
Pistol Squat- 5 x 10 each leg- hold a db or kb if you want and added challenge

1B) Glute Ham Rollers- 5 x 10

2 mins on 2 mins rest x 4 Rounds
20/15 Calories Row or Bike (20 men/15 women)
Max DB Thrusters with remaining time- (30/20)/(50/35)

Flex- Pigeon x 2 mins per side

Friday, Feb. 17th

WU- 3 Rounds
10 Table Top Bridges
10 Ring Rows
50 foot Bear Crawl

Gymnastics Strength Work-
15 minutes
1A) 5-10 Hollow/Arch Swings- Focus on staying tight, legs together, strong Hollow and Arch
1B) 5-10 Ring Dips- Scale with Negatives, Equalizers, or Boxes/Benches
1C) 10-30 second Chin Above Bar Hold

3 reps EMOM x 10 min
Power Snatch or Deadlift ~ 70% of max plus 5 Lateral Bar Hop Burpees

Bonus- 50 Body Saws- Share a roller with a partner and switch every 10 reps. Banded Shoulder Prehab- 2 x 10- A,T,Y,L

Saturday, Feb. 18th

Bring a Friend WOD!

WU-
Go over Rowing Technique

then
1 minute stations x 3 Rounds- easy pace- focus on proper Rowing Technique
A) Rowing
B) Burpees
C) Air Squats
D) Plank

Partner WOD- reps can be split up anyway you want- 30 minute cap
3 Rounds
40 Cals Row or Bike
40 Step Ups- Hold DB’s if you want more of a challenge (30/20’s)/(50/35’s)
40 Wall Ball Shots (20/14)
40 Sit Ups
40 Walking Lunges

Flex- Couch Stretch x 2 mins per side

Sunday, Feb. 19th

Open Gym 9am-11am
11am- Erin’s class
12noon-2pm- Open Gym