Friday 03.12.2021

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The CrossFit Open WOD for week one has been announced!

There is still time to sign up, do not panic just yet…

Head over to the CrossFit Games homepage via the link found HERE to join your comrades in the trenches starting Monday!

Athlete’s that want a practice run, scored WOD before Monday, etc. will have a chance if they come into open gym hours on Saturday (9-11am).

Bring the Lumber, Ninjas!

-Coach Samy

Warm-up Drills
I. Run 400m or Row 500m
II. Dynamic Series
III. Mobility & Scorpion/Yoga Sandwich

Impact/Focus: Skills & Drills EMOTM
Work through the following skill training intervals as follows;

5 Rounds of
1:00 x Double/Single-unders
:30 x Rest
1:00 x Wallwalks
:30 x Rest

Post scores to comments.

3 Rounds for time of
Run 400m
24 x 1-arm Dumbbell Hang Clean and Jerk (50/35lbs)
15 x Toes-to-Bar


  • The 1-arm Dumbbell Hang Clean and Jerk (50/35lbs) is 12 reps per arm, partitioned as needed.
  • Scaling for the Toes-to-bar is Hanging Knee Raises or Knees to Elbows @ 1:1 reps.
  • Rx+ TTB will be L Pull-ups.

Posts scores to comments.

Samy Daghir

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