Hello Crossfit Woodstock! The Crossfit Open 2019 is upon us! For the next five weeks, as a gym we will be completing the Open WODs every Friday!

Seeing as we don’t know what the WOD is on Friday, every Thursday we will be doing Goat Days! This isn’t your traditional Crossfit class in the sense that you will do a Strength/Skill then a WOD. For the next five weeks the coaches ask that you pick two movements to work and together we will help refine and improve these skills! Maybe you really want help learning to kip, or maybe you need help on the set up of your deadlift. Having trouble with contacting your hips on a snatch, or stringing those darn toes to bar together? The possibilities are nearly endless! Also, as your coaches we will always have suggestions for what we think you could benefit from!

Come in with an open mind and a attitude for improving your skills and you will benefit from this!

Goat Day not your cup of tea? Don’t forget about the Saturday partner WODs at 8 and 9 a.m. and Sunday 1 p.m. class to get your full week of Crossfit fix!

Thanks for reading this and let’s have an awesome week of training! For more information about the Open and how to sign up visit https://games.crossfit.com

Strength

Deadlift

Work To A Heavy Double

Then

EMOM 7 @ Heavy Double

WOD

Presidents Day WOD

For Time

8 Van Buren V-ups

Then
16 Lincoln Lunges (2x53/35)
8 Van Buren V-Ups

Then
26 Roosevelt Rows (Calories)
16 Lincoln Lunges (2x53/35)
8 Van Buren V-Ups

Then
35 Kennedy Kettlebell Swings (53/35)
26 Roosevelt Rows (Calories)
16 Lincoln Lunges (2x53/35)
8 Van Buren V-Ups

Then
44 Obama Overhead Squats (95/65)
35 Kennedy Kettlebell Swings (53/35)
26 Roosevelt Rows (Calories)
16 Lincoln Lunges (2x53/35)
8 Van Buren V-Ups

WOD

With A Partner

For Time

Complete the following with one partner working at a time. Alternate as needed, but do not share movements.

Partner 1:

50 Box Jumps (24/20)
50 Kettlebell Swings (53/35)
50 Abmat Sit Ups
50 Deadlifts (155/105)
50 Burpees

Partner 2:

50 Pull Ups
50 Overhead Lunges (45/35)
50 Hand Release Push Ups
50 Wall Balls (20/14)
50 Double Unders

Then 400m Buddy Carry

Strength

Find A Heavy Complex

1 Power Clean +
1 Hang Squat Clean +
1 Push Jerk

WOD

"Grace"

For Time

30 Clean And Jerks (135/95)

Happy Valentine’s Day Crossfit Woodstock

WOD

AMRAP 30

With Your Swolemate

1000m Plate Carry (45/35)
Switch Every 100m
Then
20 DB Pass Prone Rows (50/35)
30 Wall Balls Over Rig (20/14)
30 Burpees Over Partner
20 Synchronized Jumping Lunges

Strength

Snatch

Work To A Moderate 3

WOD

For Time

50 Abmat Sit Ups
50 DB Snatch (50/35)
50 Russian Twists
30 DB Snatch (50/35)
40 Abmat Sit Ups
20 DB Snatch (50/35)
40 Russian Twists

Strength

Front Squats

Work To A Heavy 2

Then 6x2

WOD

AMRAP 12

250m Row
20 Front Squats (95/65)
20 Push Ups

Strength

Pull Ups

EMOM 10

5 Pull Ups

Attempt the most difficult variety you successfully complete

WOD

4 Rounds

15 Box Step Overs (50% Bodyweight)
25 Knees To Elbow
60 Double Unders

WOD

With A Partner

AMRAP 30

50 Push Press (115/80)
100 Russian Twist Toss (20/14)
50 Sumo Deadlifts (115/80)
100 Med Ball Squat Jumps (20/14)
50 Hang Power Snatch (115/80)
100 Med Ball Burpees (20/14)

Strength

Work To A Heavy Complex

5 Snatch Grip Deadlifts+
3 Hang Power Snatch+
1 Snatch Balance

WOD

4 Rounds

In 3 Minutes

500/400m Row
ME Double DB Snatch (50/35)

Rest 3 minutes

Strength

AMRAP 20

15 False Grip Ring Rows
10 Single Leg Step Ups
20 Half Kneeling Landmines
:60 Hollow Hold

WOD

For Time

20 DB Overhead Squats (50/35) [L]
100' DB Front Rack Walking Lunge
20 DB Overhead Squats (50/35) [R]
100' DB Front Rack Walking Lunge