Metcon: Open 18.4   *Fridays will be the programmed OPEN WODs for strategizing/practice before the big day or for anyone not competing but wanting to try the awesome WODs out…. Get a taste

“Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These

    Strength:   Front Squat   3 reps @ 50%, 60%, 65%, 70%, 75%   Every 2 mins   Metcon: For Time: 400 Meter Run 21 Front Squats (115/80) 21 Burpee Box

  Metcon: “Peg Leg” 5 Rounds: 27 Air Squats 15/12 Calorie Bike 15 Kettlebell Swings (53/35) SC: Row, (35/26) Fit: Row, (26/18)

Metcon: “Copycat” AMRAP 20: 3 Kettlebell Swings (53/35) 3 Hand-Release Pushups 3 Calorie Row … Add (3) Repetitions Each Round

Strength: 3-Position Squat Snatch Build to Heavy   Fit: 3-Position Power Snatch   Metcon: “Sunny Side” AMRAP 5 Buy In: 30 x 10 Meter Shuttle Sprints AMRAP in Time Remaining: 3 Squat Snatches

Metcon: “Whip Lash” 5 Rounds: 1:00 Calorie Bike 1:00 Wallballs (20/14) 1:00 Double Unders 1:00 Rest SC: Singles, Row Fit: (14/10), singles, Row

Metcon “Dead Center” For Time: 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts (155/105) 15/12 Calorie Bike after each round SC: 115/80, Row Fit: (95/65), Row

ATTN: PELICANS! The Open 18.2 & 18.2A… Burn Baby Burn? is tomorrow for judging NO PARTNER WODs or barbell basic this month. BIG OPEN’18.5 BASH the Last Saturday…We’ll post details soon!

Metcon:   “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-Ups Rest 3:00 In a strict variation of the CrossFit benchmark workout “Lynne”, we are looking to focus on pure upper