WOD 120224:

High Bar Back Squat 1×5@65%, 3×5@75%, rest 2-3 min between sets

7 Min AMRAP of Burpees

Justin Lacek, new gym record, 330# Clean and Jerk:

WOD 120222:

15 minutes to establish a 1RM Push Jerk + Split Jerk.

3 rounds for time of:

Run 400m
20 KBS 24/16kg
15 T2B

WOD 120221:

15 minutes to establish a 1RM Power Clean + Hang Squat Clean.

4 rounds for total working time of:

15 Push Press @ 95/65#
30 Ab-Mat Situps
15 OHS @ 95/65#

*Rest 2:00 minutes between rounds.

The CrossFit Games Open

One year ago Outlaw CrossFit finished 16th in the world in the CrossFit Games Open (out of 4,000 affiliates). At that time we were probably the smallest gym in the top 100, and we were the highest ranking gym within a 250 mile radius. This year we are over double the size we were last year and have a pedigree in “the sport of fitness” that few affiliates can claim. We relish the opportunity to prove the efficacy of our program and grow closer as a community just as we did last year. The Open is simply the best time of year to be a member at a CrossFit affiliate.

We would ask that you ALL do us a favor. Head over to the CrossFit Games site and register to compete in the Open: REGISTER HERE. You won’t have to go anywhere to compete and we will be performing the Open workouts as our NORMAL WOD on Fridays. You have until this Friday to register and then all you have to do is show up and work out. In fact, all of our coaches have been briefed to accommodate our competitors schedules in any way possible—if you need to do the WOD early or late we will figure out a way.

I said in that video that we would like 90% of our members participating in the Open. Right now we have about 40%. If you are scared or think you will hurt the team, you shouldn’t be and you will not. The scores that count towards our rankings are ONLY the top 3 males and females, there is no “hurting” the team with a bad score. This is simply a time to test your fitness and participate with your community. If you have never experienced the Open, I promise it will be one of the coolest competitive things you’ve ever done.

You practice “the sport of fitness” every day—now it’s time to play.

WOD 120220:

Back Squat: 1X5 @ 60%, 1X3 @ 70%, 1X2 @ 80%, 1X2 @ 90%, 1X1 95% – rest 2-3 min. between each set.

-then-

20 minutes to get as far as possible in the ladder:

30′ Broad Jumps
20 KB Hi-Pull (swinging) 32/24kg
10 OH Walking Lunges 45/25#
then…
60′ Broad Jumps
40 KB Hi-Pull (swinging) 32/24kg
20 OH Walking Lunges 45/25#
etc…

We have a limited schedule for the holiday.

Classes will be at 10:00AM & 11:00AM.

There will be childcare at 10:00AM.

If you are interested in these, please post size and color preference to comments.

WOD 120217:

High-Bar Back Squat: 2X5 @ 65%, 3X5 @ 70% – rest 2-3 min. between each set.

4 rounds for total time of:

Run 200m
10 Inverted Burpees
10 Thrusters 115/75#

Rest 2 minutes.

Notes: There is a 25 minute total cap.

WOD 120215:

10 minutes practice: Lateral Wall Walks.

9-6-3 of:

Snatch Complex (1 Power Snatch + 1 Snatch Balance) @ 115/75#
Box Jumps 36/30″

For time.