Monday, March 5, 2018


Monday, March 5, 2018

*Athletes remember that score MUST be submitted online by 8 pm Monday.

*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.

*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.

For details or other questions about the open visit


Strength/Skill Schedule: Monday: Muscle Ups
Tuesday: Back Squats
Wednesday: Deadlifts
Thursday: Kipping HSPU and Double Unders
Friday: Open WOD 18.3
Saturday: TBD
Sunday: Bench Press and Benchmark WOD “Jackie”


Ring Muscle-ups (15 minutes)

Beginner: 15 Minutes of Practice positions/transitions

Advanced: 3 Max Effort Sets
*Rest exactly 2 minutes between each set

3 RFT:
15 Box Facing Burpee Box Jump Overs 24/20
21 Thrusters 95/65,  Fx:75/55, Rx+: 135/95

Finisher (optional):
2 sets of:
DB Side Lateral Raise x 20 reps
Plank x :60
Rest as needed