Open WODs outside of Fridays, Re-testing & Re-Re-testing

Feb 24th, 2018

Category: CrossFit

Open WODs outside of Fridays, Re-testing & Re-Re-testing

Pre-3-2-1 Countdown Jitters. Unlike anything else.

Open WOD testing outside of Friday classes

Hey all,

Goosedaddy here…

There are a lot of you athletes and a lot less of us on the full time coaching staff.  As much as we would like to judge each and everyone of you for every Open test, re-test and re-re-test, there are not enough hours in the day to do so and also fulfill all of our other coaching duties…especially during those 20min AMRAP weeks 🙂

Over these next five weeks, please do your best to link up with other athletes where possible for judging/completing the WOD outside of class times on Fridays.  Bring a friend along or seek out other members at the gym to judge for you.

Before completing the WOD, check in with one of the OG coaches (Goose, Ames, D, Haley, Retta, Tina Mo, Andrea).  We are happy to help you get set up, but make sure a head coach is around for gym validations purposes.

If you are hoping to test on Sunday, please plan to do so at 9 or 10 when we have 2 coaches on staff. It may be difficult for Andrea to judge or seek out someone else to judge for you but she can definitely help get set up and go over standards and give her stamp of approval.

Amy and Retta will be around for retesting Monday AM and I will be in the house all day and night Monday.  When retesting on Monday, we will consolidate and use the toaster and the back corner of Southie Green where able.

Additionally, we do have a bunch of certified judges that have our stamp of approval…

Brian Campbell, Mcguire, Andrea, Kooch, Sarah Wakes, Jack Hile, Courtney, Chad, Brownie, Matt Martinez, Christina, Bish and Sebastian. You can be judged by any of these peeps and I will be happy to validate you score without any head coaches overseeing.

Looking forward to watching all you beasts Throwdown this year!

Warm-up
In 5 minutes
Run 1 Loop (535m)
15 Jumping Squats
Then AMRAP Burpee Lateral Jumps

Skill
Muscle-up

WOD (30 minute hard cap)
3 Rounds
800m Run
21 Burpee Lateral Jumps
15 Squat Cleans (115,75)
9/7 Muscle-ups

Level 3- 5/3 Muscle-ups
Level 2- (95,65) 10 Chest to Bar Pull-ups/10 Ring Dips
Level 1- (75,45)10 Ring Rows/10 Push-ups

DISCUSSION 6 Comments

  1. Ryan Gould 02/24/2018 at 7:27 pm

    WOD: 29:44 @115/9 ring dips per round

    Some confusion about mups scaling -> me not doing any C2Bs. Oops! Still took me 2 mins to pick myself up off the floor after 30 min of work so I’ll call that a WOD!

    What up 7PM!

  2. Trevor 02/24/2018 at 6:26 pm

    Skiing season has been a dud so far this year so im coping by coming up with 2+ hr Saturday programming.

    20min EMOM
    Odd: 3 power cleans (175)
    Even: 10 ski cal
    Work to be done in the first 30 sec as a sprint, leaving 30 sec of rest before next interval.

    Sleds <3
    Down and back.
    Add a plate each rd.
    Start @ 2 plates up to 7 plates then back down to 2 plates.

    Cooldown for quality
    50

  3. Jason Barrow 02/24/2018 at 4:47 pm

    Jill’s falling over laughing in this pic because I had just told her one of the following:
    A. I’m going to beat her on the run.
    B. I’m going to beat her on the WOD.
    C. I’m going to knock her on her butt during the run.

    WOD: 31:10 L3

    I SWEAR just as I leveled up my mups, Amy went and upped the ante on the mups programming. 5/rd was still over my head considering I got capped.

    Correct answer was C.

  4. Kurt 02/24/2018 at 3:35 pm

    31-32min @115# but 3 MUPs per rd

  5. Ben Brauer 02/24/2018 at 3:20 pm

    29:54 Rx