Jen on vacation!

Active rest for the 12.2 WOD this weekend.

A. 3 rounds for time of
300M Row
20 Sit-Ups
10 Push-Ups

Rest 5 minutes, then

B. 5 minute Rhiannon
Max Double-Unders

Post to comments.

Reebok CrossFit Open WOD 12.2 will be the WOD on Friday. Those competing will use the next 2 days for active recovery, some practice and performance strategy to prepare for the competition on Saturday.

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

A.  Strength/Skill

3 x 45 second weighted Plank Hold

B.  Add One

12min AMRAP
- Wallball (20/14lb)
- Chest to Bar (sub Pushups if tearing)
- Power Snatch (95/65lbs)

Coaches Note: After each Round, add 1 rep … Round #1 = 1 of everything, Round #2 = 2 reps of all, etc.  Score is Total Rounds (+ reps) …..

C.  Games Skill
3 sets of 6
- Pistol (3 per leg)
- Handstand Pushups

Coaches Note: Rest 1 minute between each round

A.  Strength = Overhead Squat 3 x 3 at 85% 1RM

B.  Metcon = Squat and Jump on the Minute
For 15 minutes on the Minute
3 Front Squats – 115/75lb,  Games use 135/95lb
5 Box Jumps – 20″, Games use 24″
*For every minute not complete, a 2 Ring Dip penalty will be established for each missed round

C. Work on Weeklies. Remember they are half reps during the Open season.

D. Mobility = 3 Oly hip stretches: Samson, Pigeon, Goalie

Post loads for OHS and metcon results to comments.

Yay Burpees! with Jill and Marcia

A.  Strength = 15 minutes to build a Max Snatch Single

Aa. Games Muscle-up practice 5-4-3-2-1

B.  Metcon <– 9am class can name this one
All of the following for time:
Buy In = 15 Toes to Bar
21-18-15-12-9-6-3 reps of
Kettlebell Swing (55/35lbs)
Walking Lunge (each step = 1 rep)
Buy Out = 15 Knees to Elbow

C. Mobility = 10 minutes of foam rolling

Post loads for Snatch and time for Metcon to comments.

CrossFit Open: Final welcome to the team, Mandy and Braxton! With these 2, we have re ached our goal of 50! Sign-up is now closed. We are all done with workout 12.1 and congratulate all the athletes who participated this weekend with the 7 minutes of Burpees. Top 3 girls were Taryn 93, Anne-Marie 88 and Leya 84. Top 3 guys were Nolan 103, Matt 102 and BlakeF 101. Workout 12.2 will be released this Wednesday.

Foundations start this Tuesday with classes at 10:30am or 7:30pm, discount when you sign up with a friend. ROOM FOR MORE!

Final FREE Teen class this Tuesday at 4:30. Please RSVP to crossfitregina@gmail.com.

High Fives - this is why we do the Open

For time:
30 Overhead Squats – 135/95lb
100 Double-Unders
20 Squat Cleans – 135/95lb
100 Double-Unders
10 Thrusters – 135/95lb

Post time to comments.

Coaches notes: Intermediate use 95/65lb, Beginners use 65/45lb.

CrossFit Open: Today is the last day to sign up! Hardcore Ange signed up and is #48. Only 2 more to hit 50 and we’ll give away one month FREE, drawing from the names of those who have signed up. Tell your friends! We’re doing Burpees at noon today if you want to join last minute!!

Pictures: Click HERE to see pictures from yesterday’s heats of Open Workout 12.1 (link to Facebook, don’t need to be a Facebook member to view)

Video: “The End of CrossFit Open workout 12.1” – if you were not at CFR on Saturday, this is what you missed! Here are the last few seconds of one of the heats. Note the cheering and then the high fives at the end!

Teens Class: This Tuesday at 4:30 is our last FREE class. Classes will continue in March: Tuesdays and Thursdays at 4:30, Saturdays at 1:00. Pay for 2x or 3x per week. Email for details!

10am Team WOD, a version of a team workout from the 2009 games:

In teams of four, the team completes 100 Wallballs (20lbs/14lbs).  Only one athlete can work at a time.

Then, each team member starts at a station and all switch when each has completed the prescribed work:
1st round = Row 300m
30 Box jumps (20/24″)
30 KB swings (35/55)
30 KB Goblet Squats (35/55)
2nd round = Row 150m
15 Box jumps (20/24″)
15 KB swings (35/55)
15 KB Goblet Squats (35/55)

To finish, the team completes 100 pull ups.  Again, only one athlete can work at a time.

11am Reebok CrossFit Open WOD 12.1 *Please sign up* Spectators welcome!!

CrossFit Open: 45 CFR members have signed up! If we hit 50, we will do a draw for ONE MONTH FREE membership, drawing from the names of everyone from CFR who has signed up. Deadline is this Sunday 5pm. Sign up HERE! See our team HERE! ***UPDATE*** Welcome to the team, Barclay and Jill! That makes 47, only 3 more to hit 50! We are doing heats of Burpees tomorrow (Sunday) at noon if anyone still wants to join last minute!!

FREE Teen class today at 1:00! Tell your friends! Please RSVP to Mandy at info@crossfitregina.com.

"Yay Burpees!"

A. Back Squats 70-75% 3×3

B. Weighted Pull-ups 3-3-3 (or work on deadhangs)

C. Benchmark girl “Annie”
50-40-30-20-10 reps of
Double-Unders and
Abmat Situps (NOT anchored)

D. Mobility = Samson stretch 1 min per side, foam rolling

Post loads for Back Squats and Weighted Pull-ups, and time for Annie to comments.

Games: REST DAY! Join us for the Open workout 12.1 Saturday at 11am. We need cheerleaders!

CrossFit Open: Welcome to the team Meghan and Michelle T, new total is 45. Our goal is 50 so here’s some incentive to sign up: If we hit 50, we will do a draw for ONE MONTH FREE membership, drawing from the names of everyone from CFR who has signed up. Deadline is this Sunday 5pm. Sign up HERE! See our team HERE!

TEEN CLASSES are FREE until the end of the month. Join us Saturday (tomorrow) at 1 and bring a friend! Please RSVP to Mandy at info@crossfitregina.com.

Picture: Mandy counts Burpee reps for teen Blake.

A. Workout 12.1

Complete as many reps as possible in 7 minutes of: Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed. Details HERE.

Rest 10 minutes

B. Kettlebell Swing Breathing Ladder 1->15->1 with 55/35lb to overhead. Compare to 111129.

Post # of Burpees and time for Breathing Ladder to comments.

Gamers: Everyone who is signed up for the open was sent an email with strategies for today. Please let us know if you did NOT receive the email.

Anyone can do this workout! And it’s not too late to sign up for the Open, the deadline is Sunday at 5!

CrossFit Open: Welcome to the team, Kim Fe, Victoria, Nicole R and Joanne, total 41. Can we hit 50? Sign up HERE.

Kevin - Rope Climb

A. Clean and Jerk 80% x1x5, focus on form

*Games also do Squat Snatch 80% x1x5

B. Rowing Sprints 500m x3, rest 3-5 minutes between, compare to 111230

C. Mobility – couch stretch one min per side, tennis ball (or new therapy balls from yoga tune-up) between you and wall, to tight spots on chest, shoulders, back (in that order)

*Games work on Weeklies/weaknesses, the first Open workout will be released TONIGHT!

Post loads for C&J and 3 times for Rowing Sprints to comments.

CrossFit Open: Welcome to the team, Casey, Stacey and Marcia! Our total is now 37 athletes. Who is going to help us reach 40?!

Video: “Summer – Reebok CrossFit Games Open” Youtube link, courtesy of CrossFit.com

Picture: All 8 guys from the Balfour Junior basketball team (including the coach) made it to the top of the Rope Climb yesterday!

Alana - Overhead Squat

A. Overhead Squats 80% x3x3

*Games also Box Jump cluster from last week: 10×30″, 20×24″, 30×20″

B. Metcon = AMRAP/10 min:
3 Power Cleans – 135/95lb
6 Toes 2 Bar
9 Speed Burpees
Intermediate 95/65lb, Beginner 65/45lb, sub for T2B is hanging leg raises, sub Abmat Situps as needed.

C. Mobility – psoas stretch (samson stretch and reach to pullup bar behind you), chest stretch with rings

Post loads for OHS and # of rounds for Metcon to comments