Ready or not

Ready or not, here it comes. The 2018 CrossFit Open starts tomorrow. If you have not signed up yet make sure you do so. And if you have signed up already, make sure that you Join Team CrossFit of Fremont. It looks like all of you picked our affiliate, but if you sign up for our team we can see how we do against other local and world wide gyms. Every week it will count our top mens and women's scores and give us a regional and world wide rank. The announce the first workout tomorrow night at 5 pm. Come on in and watch the announcement live with us at the gym.

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Level 1

Overhead Squat.

 

       5x5 --> Every 2:00

 

WOD: 3 Rounds for time of:

 

        16 Overhead Stepping Lunges with Plate

        16 Box Jump Overs

        100 ft Overhead Walk with Plate (50ft out and back)

 

*** Rest exactly 1 min between rounds.

 

*** Time Cap: 12 minutes. 

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Level 2

Bench Press.

 

      Establish a 3RM

 

WOD: 15 min EMOM

Minute A: 8 burpees over both dumbbells (18.0 standards)

Minute B: 8 dumbbell clean and jerks 50/35

Minute C: 3 ring/bar MU or 6 of hardest pull-up progression