The time has come for 18.1! I've also updated our CFD intramural teams below so take a look! The open WODs will be programmed on Fridays for all classes, however if you have not registered online for the open, you do not need a judge for the workout. On the other hand, if you are competing in and open and on one of our intramural teams, you must be judged by one of our coaches to appointed judges for your score to count. Please take a look at the standards for all the movements, RX and scaled. You can find them at https://games.crossfit.com/workouts/open/2018#movementStandards. We will also review the standards for each movement at the beginning of all the classes as usual.
As for our Friday Night Lights event, we will be starting the warm-up for the first couple of heats at 5:30pm SHARP!! We will be doing heats of 7 athletes at a time since we have 7 rowers. Each athlete will have their own rower and their own spot on the rig. If you have any special requests to go in an earlier or later heat, please email firstname.lastname@example.org. When you are not working out, we hope that you will stay and cheer on your team and fellow CFD athletes! It's going to be a good time! We would like to have at least 1 team member from each team in each heat.
And here is your 18.1 workout!
Friday Feb. 23, 2018
CrossFit (6am/7am/10am/12:15pm/Friday Night Lights)
Complete as many rounds as possible in 20 minutes of:
10 dumbbell hang clean and jerks 35/50
This workout begins with the athlete standing on the floor under the pull-up bar. After the call of “3, 2, 1… go,” the athlete may jump up and perform toes-to-bars. After 8 reps are complete, the athlete will move to the dumbbell for hang clean and jerks. The athlete must complete 5 clean and jerks on one arm, then 5 on the other arm. He or she will then move to the rower and pull 14 calories (12 for women). The monitor must read 14 calories (12 for women) before the athlete can unstrap and move to the pull-up bar for the next round.
The athlete’s score will be the total number of repetitions completed within the 20-minute time cap. Each calorie completed on the row will be equal to 1 rep.
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell
And here are your updated intramural teams! Team Captains Lauren Lipman, Matt Campbell, Jen Backoff, Rebecca Campbell, and Alexander Kittl please touch base with your team members and make sure you come up with a team name and picture by Sunday at midnight!! We will be using your team names and pictures to award the team spirit award for week 1. Let the competition begin!
Team 1 (Coach Lippy):
Team 2 (Coach Matt):
Team 3 (Coach Backoff):
Team 4 (Coach Alexander):
Team 5 (Coach Rebecca):