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CrossFit Open Week! February 22nd – 27th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”CrossFit Open Week! ” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”FEBRUARY 21ST, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

We have a great week of workouts scheduled for us and are excited for our first 2016 CrossFit Open work out that will be announced Thursday night at 6:00PM! 

Here are the Workouts for this week;



Snatch technique and warmup


Snatch 3×3 @65-70%

6×2 @75-88%


“Open Chipper”

For time:


Buy-in: 50 Wall balls 20/14#

10 Ring MUs

15 C2B Pull-ups 

20 Pull-ups

10 Snatch 135/95#

15 Power cleans

20 Front squats

Cash-out: 100 Double-unders


Buy-in: 50 Wall balls 20/14#

10 C2B Pull-ups 

15 Pull-ups

20 KB

10 Snatch 95/65#

15 Power cleans

20 Front squats

Cash-out: 100 Double-unders/250 singles

*CrossFit Endurance Workout* RACE WEEK!

Run 10 x 200 Meters

Recover 90 Seconds between intervals



Back squat 4×6 @ 85% across all sets


A. “Triple 7” AMRAP 7:00

7 Thrusters 115/75#


7 Toes to bar

B. Bonus – Coach’s choice



Split jerk – build to heavy single from rack or blocks


Alternating OTM x 20:

Odd – 5 Deadlifts

Even – 12 Box Jumps 24/20 (jump if able)

Start light on the barbell and add weight every round. Record heaviest set of deadlifts.

*CrossFit Endurance Workout* RACE WEEK!

4 x 400 Meters  Cadence Laps

Set your Metronome at 95, 100, 101, 102




CONDITIONING (Active Recovery) 

1 mile Run

40 Air Squats

40 Sit-ups

400m Sandbag Run

40 Air Squats

40 Sit-ups


CrossFit Open WOD 16.1

(To be announced Thursday night)


Workout to be announced

*CrossFit Endurance Workout* RACE WEEK!

Phoenix Half Marathon and Marathon – Have fun and good luck at your race! This is what you have trained for!

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CrossFit Open:

We invite all to come to the gym Thursday night for the announcement of the first workout.  Some will be doing the workout that night and are all welcome to join in or stay and support. The Open WOD that is announced on Thursday will be the WOD on Friday.  Thank you to all that have signed up for the Open. If you haven’t already signed up we strongly encourage you to participate. We want to get as many people from our gym to sign up as possible.  All members that sign up for the open will receive a FREE CrossFit Preferred T-Shirt.  If you are worried about being able to do the Open Workouts remember that there are scaled options for every workout posted. Everyone regardless of your skill level should sign up for the CrossFit Open. It is only $20  There is nothing like a little competition to push you and help you to do your best! 

[/vc_column_text][vc_column_text delay=”0″]Anybody 14 years or older can sign up. There are different scaled workouts for the Teens. There are RX Workouts and Scaled workouts for the adults 18 and older. The preparation you are doing now will help you to do great! Keep pushing yourself every time you come to class and make sure you are consistently coming to class. Consistency is the key to getting great at everything in life and especially fitness![/vc_column_text][vc_wtr_button url=”||target:%20_blank” label=”Sign Up Here” align=”left” color=”c_yellow” margin_left=”0″ margin_right=”0″ margin_top=”0″ margin_bottom=”0″ delay=”0″][vc_empty_space][vc_column_text delay=”0″]CrossFit Endurance 


This Saturday is the day we have all been training for! Push yourself and come up with a plan on how you are going to run this race. Remember that the beginning of any race is exciting! It is easy to get carried away and run faster than what you are planning on doing.


Come up with a nutrition plan. When I race I will usually take a gel like Gu or a chew like a Clif Shot Block every 30 to 40 minutes. Remember that it is better to get the nutrition in before you feel like you need it. Once you feel like you need some calories it can be a little late. Come up with a plan this week and stick to it for your race. Call me (Kris LeSueur @ (602) 430-9060) if you have any questions. Race day is not the day to experiment with nutrition. You will do great! This is a great race and a great course![/vc_column_text][vc_empty_space][/vc_column][/vc_row]