***SUBMITTING OPEN SCORES | PLEASE READ! ***

When submitting scores for your Open workouts, the Games website asks “Where did you perform this workout?”

When submitting scores, you answer the question as it asked. If you do the workout at Potomac, answer Potomac. If you do the workout at Patriot, answer Patriot. This also means that you must leave your scorecard at the affiliate where you performed the workout.

If you are travelling to Boulder, CO and drop in at CrossFit Roots, even though you are on a team with PCF, you still answer the above question, “CrossFit Roots.”

Notice, it does NOT ask, “What is your home affiliate” or “To which affiliate do you belong?”

If you submit your score to Potomac, but have left your scorecard at Patriot (because that is, in fact, where you performed the workout), your score will be invalidated. If you submit your score to Patriot, but have left your scorecard at Potomac (because that is, in fact, where you performed the workout), your score will be invalidated.

If the number of reps on your scorecard do not match the number of reps submitted online, your score will be invalidated.

Thank you.

-Your Affiliate Managers

Friday 180302 – 18.2

RX

A.

18.2
1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Dumbbell Squats (50’s/35’s)
Bar-Facing Burpees

18.2a
1RM Clean

12 Minutes to Complete Both 18.2 and 18.2a

Scaled

A.

18.2
1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Dumbbell Squats (35/20)
Bar-Facing Burpees (stepping burpees allowed)
18.2a

1RM Clean

12 Minutes to Complete Both 18.2 and 18.2a

Masters

A.

18.2
1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Dumbbell Squats (35/20)
Bar-Facing Burpees

18.2a
1RM Clean

12 Minutes to Complete Both 18.2 and 18.2a

Programming Notes:
Check out Scorecard for 18.2 here. All classes today will feature 18.2. Coach LJ will also hold a special 6:30 PM class, so feel free to join him and the Overtime crew. You’ll have another opportunity tomorrow at Potomac and 1 pm on Sunday at Patriot if you are unable to make class today.

Thursday 180301

RX/Performance

A.

Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 2-4 reps @ 20X1

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set

 

B.

Two sets for max reps of:
90 seconds of Sumo Deadlift High Pull (45/35)
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds
 
 
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
Level II

A.

Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 2-4 reps @ 20X1

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set

 

B.

Two sets for max reps of:
90 seconds of Sumo Deadlift High Pull (45/35)
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds
 
 
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
Level I/Fitness

A.

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Bench or Floor Press x 12-15 reps @ 2111
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 21X0
Station 3 – Side Plank x 45 seconds each side
 
 

B.

Two sets for max reps of:
90 seconds of Kettlebell Swings
Rest 30 seconds
90 seconds of Stationary Dips on a Box
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds

 
 
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

Wednesday 180228

RX/Performance

A.

Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Hang Clean + Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.


B.

Complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)
12 Bar-Facing Burpees
Level II

A.

Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Hang Clean + Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.


B.

Complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (95/65 lbs)
12 Front-Racked Alternating Reverse Lunges (95/65 lbs)
12 Bar-Facing Burpees
Level I/Fitness

A.

Four sets of:
Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Rest 45 seconds
Goblet Squat x 8 reps @ 3211
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
 
 
 
 
 
 

B.

Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Hang Power Cleans
12 Alternating Reverse Lunges with Dumbbells
12 Burpees

Tuesday 180227

RX/Performance
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
9 Toes to Bar
12 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups

Level II
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
9 Toes to Bar or Knees to Elbows
12 Pull-Ups
15 Handstand Push-Ups

Level I/Fitness
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
6 Strict Toes to Bar or Knee Raises
9 Strict or Assisted Pull-Ups
12 Strict L-Seated DB Presses

Monday 180226

RX/Performance

A.

Four sets of:
Back Squat x 4 reps
Rest 3 minutes

Increase the weight you used on February 21, 2018 by 2%. If you missed that squatting session, select a weight that will make your final 1-2 reps of each set extremely difficult.

 
 

B.

For time:
Run 400 Meters
40 Kettlebell Swings (53/35)
40 Single-Arm Kettlebell Thrusters (53/35 – 20 each side)
40 Kettlebell Swings
Run 400 Meters
Level II

A.

Four sets of:
Back Squat x 4 reps
Rest 3 minutes

Increase the weight you used on February 21, 2018 by 2%. If you missed that squatting session, select a weight that will make your final 1-2 reps of each set extremely difficult.

 
 

B.

For time:
Run 400 Meters
30 Kettlebell Swings (53/35)
30 Single-Arm Kettlebell Thrusters (53/35 – 15 each side)
30 Kettlebell Swings
Run 400 Meters
Level I/Fitness

A.

Three sets of:
Back Squat x 8 reps @ 31X1
Rest 45 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 45 seconds
Straight Body Ceiling Reaching Crunches x 20-30 reps
Rest 45 seconds
Reverse Snow Angels x 15 reps @ 3131
Rest 45 seconds

B.

For time:
Run 400 Meters
40 Kettlebell Swings
40 Single-Arm Dumbbell Thrusters
40 Kettlebell Swings
Run 400 Meters

Sunday 180225

RX/Performance
AMRAP 18:

21/15 Cal Row
18 jumping lunges
15 abmat sit ups
12 hand-release push ups

Level II
AMRAP 18:

21/15 Cal Row
15 jumping lunges
12 abmat sit ups
10 hand-release push ups

Level I/Fitness
AMRAP 18:

15/12 Cal Row
15 jumping lunges
12 abmat sit ups
10 hand-release push ups

Saturday 180224

“Lumberjack 20”

On November 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

The “Lumberjack 20” Hero WOD was first posted on crossfit.com as the workout of the day for December 5, 2009 (091205).

RX/Performance
For Time:
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (70/53)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees
400 meter Run
20 Pull-Ups
400 meter Run
20 Box Jumps (24/20)
400 meter Run
20 Dumbbell Squat Cleans (45/35)
400 meter Run
Level II

For Time:
20 Deadlifts (205/125 lb)
400 meter Run
20 Kettlebell Swings (53/35)
400 meter Run
20 Overhead Squats (95/65 lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20)
400 meter Run
20 Dumbbell Squat Cleans (30/25)
400 meter Run

Level I/Fitness
For Time:
20 Deadlifts (185/105 lb)
400 meter Run
20 Kettlebell Swings
400 meter Run
20 Front Squats (95/65 lb)
400 meter Run
20 Burpees
400 meter Run
20 Assisted Pull Ups or Ring Rows
400 meter Run
20 Box Jumps (20/12)
400 meter Run
20 Dumbbell Squat Cleans (25/15)
400 meter Run

Friday 180223

Open Workout 18.1
RX

A.

Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars
10 dumbbell hang clean and jerks (50/35)
14/12 cal. row
Scaled

A.

Complete as many rounds as possible in 20 minutes of:
8 hanging knee raises
10 dumbbell hang clean and jerks (35/20)
14/12 cal. row
Fitness

A.

Complete as many rounds as possible in 20 minutes of:
8 V-Ups
10 dumbbell hang clean and jerks
12/10 cal. row
Programming Notes:
For complete standards and scorecard, go here. Remember to submit your scores by 8 PM EST Monday by logging into your CrossFit Open dashboard. Feel free to drop in at 6:30 PM tonight, if you can’t make any of the other times today. We will also have the workout all day Saturday at Potomac.
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