Results are in! CrossFit Open is Over but Training never stops!

Today was the close of the CrossFit Games Open competition. It was a tough 5 weeks of workouts. We are so proud of each and every one of you that competed. Both the guys and girls did amazing, especially since they had only been training for about 4 months prior to the start of the open competition!  All of our athletes finished in the top 10% in the North Central Region (11 states) and Co-Owner and Head Trainer, Corey finished 26th in the North Central Region and 224th IN THE WORLD!!  He will advance to the Regionals in Chicago in May! (May 31st -June 2nd at Navy Pier)

Monday Motivation!  How Bad Do You Want It?

Now that the Open is over it is time to set your fitness goals for the next 3,6,and 12 months. Remember when times get tough and you are struggling with your goals, you have to take a look at your actions. They may not always match up to what our goals are. Something that helps us out is watching the video below.

 

 

WOD TIME!

Skill

Squat

3,3,2,1,1,1

WOD

4 RFT
2-OH Lunges 45/25

4- Power Cleans 155/115

6- Front Squats 155/115

 

Final CrossFit Open Workout 13.5

MEN 
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN 
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

CrossFit Open 13.4 Workout Released

Skill

Practice form and technique warming up on the movements in the workout.

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.