Open WOD 19.1!

February 22, 2019

Alright guys!! The moment you've all been waiting for! Here are your randomly selected 2019 CFD Intramural teams! They are currently named according to your team captain, but you "Spirit of the Open" challenge for Week 1 is to come up with a team name and picture! You must post your team name and picture to the Team Dimensions page by Sunday at 5pm. The winning team will be announced on Monday and awarded their 3 Spirit of the Open points! If you have not registered yet, but still want to participate, it's not too late! Email me at to let me know you've registered and I will put you on a team!



• Jeffrey Stone

• Jeff Arscott

• Luis Negron

• Johnathan Reinhardt

• Emily Marie Nelson

• Clairissa Cheryl

• Phil Huffman


2. Team TARZAN

• Gregg Alwine

• Chris Shu

• Mike Blann

• Dimitri Halivelakis

• Gabriella Leonel

• Carson Layne



• Jarrett Goodman


• Alex Edwards

• Peter Forte

• Carel Fernández Feo

• Maegan Elizabeth McConnell


4. Team LIPS

• Diego Perilla

• Logan Poirier

• Pj Morales

• John Sternal

• J'aime Arcaini

• Alex Halivelakis


5. Team SNACKS

• Michael Sclafani

• Kevin William

• Marcello Magalhaes

• Steven Goodman

• Jennifer Stanforth Tabaszewski


• Laura L Campbell


So for tomorrow, we will be programming Open WOD 19.1 for all scheduled morning classes (6am/7am/9am/12:15pm). If you are registered to compete, you must be judged by one of our CFD coaches, or someone who is designated to judge you by one of our coaches.

In the afternoon, we will have our regular scheduled open gym from 4-5:30pm. At 5:30pm, we will review the movement standards for Open WOD 19.1 and our first Friday Night Lights heat will start at 5:50pm! We will be running heats of 5-7 athletes at a time, as long as we have enough people to judge! There will be a 5 minute transition between heats. If you are not competing, but would like to come and help judge, that would be very helpful! Or if you are competing and an judge a heat before or after you go, that would be very helpful as well :)

I know not everyone can be there right at 5:30pm, but the heats will run on a first come first serve basis. When you arrive at gym, please write your name under the heat time that you would like to go in. See below for the heat times. You can email me at if you want to schedule yourself ahead of time. It is your responsibility to make sure you are warmed up and ready to go ON TIME for your heat! We will have a suggested warm-up written on the board.


Heat times for Open WOD 19.1:


Heat #1 (5-7 athletes) - 5:50-6:05pm

Heat #2 (5-7 athletes) - 6:10-6:25pm

Heat #3 (5-7 athletes) - 6:30-6:45pm

Heat #4 (5-7 athletes) - 6:50-7:05pm


And here is your WOD followed by its variations and standards!


Friday Feb. 22, 2019


Open WOD 19.1


AMRAP in 15 minutes:

19 Wall Balls

19 Calorie Row



Rx’d: (Ages 16-54)

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target


Scaled: (Ages 16-54)

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target


Teenagers 14-15:

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target


Scaled Teenagers 14-15:

Boys throw 14-lb. ball to 8-ft. target

Girls throw 10-lb. ball to 8-ft. target


Masters 55+:

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target


Scaled Masters 55+:

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target


Wall Ball Standards:

In the wall-ball shot, the medicine ball must be taken from

the bottom of a squat, hip crease below the knee, and

thrown to hit the specified target.

The rep is credited when the center of the ball hits the

target at or above the specified target height. If the ball

hits low or does not hit the wall, it is a “no rep.” If the ball

drops to the ground from the top, it cannot be caught off

the bounce to begin the next rep. The ball must settle on

the ground before being picked up for the next rep.


Rowing Standards:

The monitor on the rower must be set to zero at the

beginning of each row. The athlete may have assistance

resetting the monitor. The athlete must stay seated on

the rower until the monitor reads 19 calories.


HAVE FUN!! This is our wheelhouse!!




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