Warm-Up:
19 Calorie row
Then 1 round:
10 Plate squat therapy
1 Hip circle box, 1 squat at each corner.
10 push-ups
10 ring rows
10 Dowel pass overs
10 Dowel hollow rocks
10 Dowel super mans
10 Lateral Hops over the dowel
10 spider man turnouts.
10 Banded good mornings
10 Banded pull a parts red band.
Sampson stretch. 1 minute per side.
WOD prep:
Prep the movements of 19.1
WOD:
Rx (18-54)
Opens Work out 19.1
AMRAP 15
19 wall-ball shots
19-cal. row
*M Throw 20-lb. ball to 10-ft. target
*W Throw 14-lb. wall ball to-9 ft. target
*All other variations are on the board at the box.
Post WOD:
Foam roll
CFS Brief:
*CrossFit Opens start today!
The 2019 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 21st, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2019 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in. You can simply log into Zen Planner and show them your latest membership fee on your phone.
Opens Work out 19.1: 7+20=286 Rx (9′). I think I wrote 276. Hopefully it can be corrected. Thanks Ken for judging.
Open 19.1 aka “This Workout is Not for Short People”: 127 Rx
The win in this workout for me was just doing the 14# wall ball to the 9′ target consistently. I’ll take the wins where I can get them given that neither movement is in my wheelhouse. Nice work by both Becka and Zogg and this morning and thank you to Becka for judging!! Everyone have fun with this one!! As a side note, if anyone is looking to do this again, or needs to do it at another time during the weekend, let me know and I’m happy to judge.
This score will be top 30 in the world!
8+2 (306) RX. Good workout for me aka “Tall person who likes rowing”. For those who haven’t gone yet, try to hit the wallballs unbroken and pace the row.
“Tall super fit person” – nice job Matt!
Thanks John – maybe a bit optimistic even for the 55+ 🙂 I’m just happy to be able to do the first WOD Rx. It will make up for the inevitable zeros on the muscle ups, hspu etc. Next year you can join me in the old timers group. Thanks Hanna for correcting my score!
My offer still stands to purchase reps from you… 🙂
Opens Wod 19.1
250 rx 16 to 54.
Went un broken on the wall balls.
Happy with my score.
13 more reps for 7 rounds. Might have to do this again on Monday and keep the row above 1000 cals an hour.
19.1
241
19.1
197 Rx
Opens WOD 19.1
233 Rx
19.1
150Rx
Thanks to Deb H. for judging and being ready for anything!
19.1 in the books
242 RX
6+14