1.28.25 WOD

New Class!!!

The CrossFit Open is a few weeks away! To help prepare you for the Open and some of the movements that you will see, we have set up a 3-week prep course leading up to the Open. The Open prep class is FREE and is available to everyone.
Classes will start is Saturday @9am.
The weightlifting class will resume after the 3 weeks prep class.
This class focuses on the following:
Each class will focus on a gymnastic skill. The skill is broken down and explained in detail
Gymnastic skills are taught through progressions and small steps.
Gymnastics upper body strength training exercises that will help you improve your handstands, dips, pull-ups, muscle-ups, push-ups, burpees, ring rows, etc.

Register HERE for the CrossFit Open

Bench Press
Bench press (Week 1 of 4)

Every 1:15 x 7

Sets 1-3 : 3 Bench press @ 72-77%
Sets 6-7 : 1 Bench press @ 82-87%

Then…

Seated Barbell Strict Press (1 x Max Reps)
Cash out:
1 Max effort set of seated barbell press (empty bar)

Then..

5 rounds:
90 seconds Work/ :30 rest

8 TTB
4 C&J 105/75
2 Thrusters

Amrap Double under in remaining :90 seconds

Then…