CrossFit Open 19.1 Workout, Friday, February 22nd, 2019

Open Workout 19.1
Workout 1 has been announced and this is right up everyone’s ally. Pick a pace, stick to the pace. Not a lot of skill needed but pure desire will win. Have fun with this workout and be ready to celebrate at Flat Top Johnny’s Post-Open.

KSCF Private FB Group
KSCF Women’s Only Group

WOD
WORKOUT 19.1
Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots
19-cal. row

Rx: 20/14 (10’/9′)
Scaled: 14/10 (10’/9′)

Thursday, February 21st, 2019 WOD. Open 19.1 ANNOUNCEMENT!!!

Today is the day we see the first workout announcement of 2019!! It will be an anxious and exciting day for many and we can’t wait to throw down this Friday! Check your emails to learn more about the Open.

SEE YOU ALL FRIDAY!!

Register for the CrossFit Open Here!!

CrossFit Games Judges Course

KSCF Private FB Group
KSCF Women’s Only Group

Strength
EMOTM for 16 mins

Min

1) 20 Banded Good Morning’s
2) 5-10 Strict Ring Dip or Box dip
3) 30 sec Weighted Plank
4) Hip Mobility

WOD
“Bova”

In Teams of 3
50 Cal Bike
50 Super Humans
50 Ring Rows
50 V-Ups
50 Cal Row

Wednesday, February 20th, 2019 WOD

Register for the CrossFit Open Here!!

CrossFit Games Judges Course

Alex A.


KSCF Private FB Group
KSCF Women’s Only Group

Strength
Use the highest level from part one athlete is able to do but unable to complete reps, and do prescribed sets of:

Around the World 3×3-5 reps ea. direction
Wall Runs 3xAMRepsAP
Side to Side HS Walks 3×2 reps each direction
HS Walk to Wall 3x 2 reps at the longest distance
HS Walk 3x25ft
WOD
“Clean the Boat”

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Hang Power Cleans (95/65)

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Hang Power Cleans (115/75)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Hang Power Cleans (135/95)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Hang Power Cleans (155/105)

L3: 75/55, 95/65, 115/75, 135/95
L2: 75/55, 95/65, 105/75, 115/85
L1; 65/45, 75/55, 95/65, 105/75

Saturday, February 16th, 2019 WOD

Register for the CrossFit Open Here!!

CrossFit Games Judges Course

WOD
“Meander”
In Teams of 2

AMRAP 20 mins
40 Cal Row
60 Strict Pull-Ups
50 One-Arm Strict DB Press/arm (50/35)
40 Windshield Washers

*Prior to Completing the WOD or the end of 20 mins:
– Team must run a total of 1600 m (800m/partner)
– Team must accumulate 100 Double Unders

** Workout can be done in any order but one full exercise must be completed before moving to the next
*** One athlete works at a time unless both athletes are running

Friday, February 15th, 2019 WOD

Register for the CrossFit Open Here!!

CrossFit Games Judges Course

GUESS WHO GOT THEIR FIRST MUSCLE UP THIS WEEKEND?!?!

Skill:
EMOM for 5 mins:
2 Kip + 2 Hips to Rings + 1 MU

Strength
3 sets of:
5 arching scap pull-in (3 sec hold in arch)
5 false grip strict pull ups/strict MU
5 ring dips

WOD
“16.4/17.4”

AMRAP 13 mins
55 deadlifts
55 wall-ball shots (20/14)
55-calorie row
55 handstand push-ups

Rx: 225/155
L3: 205/135
L2: 185/115
L1: 155/105

Wednesday, February 13th, 2019 WOD

Register for the CrossFit Open Here!!

CrossFit Games Judges Course

Every Friday night we will be holding our Friday Night Lights CrossFit Open workouts. More info will be coming to your email soon. On those nights we also need fellow KSCFers to help judge all our Registered Athletes. Click on the title above or here to take this online course and help our Friday Night Fitness!

The course does take some time but it helps demonstrate the movement standards we try to become proficient with day-to-day. I also have recorded all the answers if you’re looking for a little assistance. 😏

Slingshot Schastny!!

WOD
“Life Jacket”

AMRAP 5:
27 Calorie Row
27 Thrusters (115/75)
15 Pull-Ups

Rest 5 Minutes

AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
12 Chest To Bar Pull-Ups

Rest 5 Minutes

AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
9 Muscle-Ups

L3: 95/65, 75/55, 65/45
L2: 75/55, 65/45, 55/35
L1: 65/45, 55/35, 45/25