Alright Members, it’s almost Open time (starts Feb.24). And we are going to make sure you have an amazing time this season.
This year’s Intramural Open is going to have a few notable changes. First off, we’re going to have 3 teams this year with 3 captains per team. All of the captains will be trainers that were split up based on last year’s results and availability.
We’re still going to have an initial draft for the top competitors. After that, it will be a random draw for the rest of the membership (so no need to recruit).
We have our own event registration. Cost will be $30, that will give all participants access to the Friday Night Lights, custom event T-shirt, prizes, snacks/beverages, and the post-Open event (location to be determined).
*You are NOT required to register for the CrossFit HQ Open to participate in our Intramural Open, but you may choose to do both.
Hang Power Snatch x5
Spend 15 minutes making your 5 reps perfect
AMRAP in 10 min
30 Double Unders
10 Hang Power Snatch (95/65#)
30 Double Unders
10 SDHP (95/65#)
Mob
Group WU
Hang Power Snatch x5
45-65-75-85-95-95-85
AMRAP in 10 min
30 Double Unders
10 Hang Power Snatch (75#)
30 Double Unders
10 SDHP (75#)
2 rounds 70 reps
HPSnatch
35-55-65-65-65
Wod Rx’d
3 rounds
I’m always surprised when I finish exactly at the end of the round… kinda like having your grocery total be even dollars😂
So we don’t have to register for the Open if we don’t want to, just the Intramural Open? I hope I’m reading that right because I like this idea so much better!! It honestly takes the anxiety and stress off the whole thing for me.
This will be my third Crossfit Open and I’m pretty sure I’m not going to regionals. HAHAHA!😛😂
I would much rather hang out with you guys, do the WOD during Friday Night Lights, get a tshirt, and go to the after party for my $30.
Awesome❤️😍
awww, I’m so glad this makes you happy!! <3
You got it. We know it’s not about the actual competition for most people. We want people to have a great time.
1000m row + 10 burpees – Team 2
Group Mobility + WU
Hang Power Snatch x5 (Thanks for sharing the bar Heidi)
35-45-55-55-65#
SDHP Review
WOD: AMRAP in 10 min
30 Double Unders
10 Hang Power Snatch (50#)
30 Double Unders
10 SDHP (50#)
Thanks Shane. Great work everyone!
OG: 5000m row/50 burpees for Team 2
Total: 4 rounds even
Hang Power Snatch x5
35-55-65-75
WOD: AMRAP in 10 min
30 Double Unders
10 Hang Power Snatch (55#)
30 Double Unders
10 SDHP (55#)
2 Rounds + 58 reps
Hang Power Snatch x5
Spend 15 minutes making your 5 reps perfect
45-95-115-125-125
AMRAP in 10 min
30 Double Unders – 90 singles
10 Hang Power Snatch (95#)
30 Double Unders
10 SDHP (95#)
4 Rounds
Thanks Matt!
8015 meter row for team 1
2000m row + 20 burpees – Team 2
Group Mobility + WU
Hang Power Snatch x5
35-55-55-55-65-65#
WOD: AMRAP in 10 min
30 Double Unders 90 singles 4 me
10 Hang Power Snatch (55#)
30 Double Unders 90 singles 4 me
10 SDHP (55#)
3 rnds and 1 skip 🙂
Thanks Kevin!
Hang Power Snatch x5
35-45-55-55#
Need to work on not jumping backwards – thanks Kevin for pointing that out!
WOD: AMRAP in 10 min
30 Double Unders
10 Hang Power Snatch (45#)
30 Double Unders
10 SDHP (45#)
2 Rounds + 78 reps
Thanks Kevin!
Mob
Group Mob& WU
Hang Power Snatch x5
35-40-45-45-50#
AMRAP 10mins
90 Single Unders
10 HPS (40#)
90 SU
10 Sumo DL High Pull (40#)
Total: 2 Rounds & 100SU
Hang Power Snatch x5
55-55-55-65-65# felt good
AMRAP in 10 min
30 Double Unders *90 Singles
10 Hang Power Snatch (55#)
30 Double Unders *90 Singles
10 SDHP (55#)
3 rounds even.
Thanks Kevin!
We tied !!
Haha we did :)!
WOD @ 55# because I’m shit at / hate SDHP
4+5 HPS
It was actually pretty fun despite the sdhp. Thanks Manda 🙂
Hand power snatch x5
65#, 85#, 95#, 105#, 105#, 105#
Wod as Rx
2 rounds, 13 double unders
Hang Power Snatch x5
40-50-55-55-55-55
WOD: AMRAP in 10 min
90 Single Unders
10 Hang Power Snatch (55#)
90Single Unders
10 SDHP (55#)
3 rounds even
Group Mobility + WU
Hang Power Snatch x5
65-75-85-95
WOD: AMRAP in 10 min
90 Single Unders
10 Hang Power Snatch (75#)
90 Single Unders
10 SDHP (75#)
3 rounds + 15 SUs
mob
group mob wu
hang power snatch
45×5 65×4 5 set
AMRAP in 10 min
30 DU ( 90 single )
10 HPS 65#
30 DU
10 SDHP
4 round 40 single
I honestly like the idea of the intramural open. Makes me wish I either went home already or was leaving later :D.
Went to a Mandy class tonight, since she refuses to coach me in the AM, I’ve missed her. Haha
Group mob with Stacey.
Snatch practice
WOD Rx’d
3 rounds and 5 HPS
My DU’s and I were clicking tonight. This relationship just may work out. 😀
Thanks Mandy
1,027 m row + 10 Burpees
WU x 1
Fun group warmup
Hang power snatch
25, 35, 40, 40, 40
AMRAP 10 min
30 DUs
10 HPS @ 35
30 DUs
10 SDLHP
3 R
5,015 m row in open gym + 50 Burpees
Thanks for the class Shane!
Hang Power Snatch x5 Practice @ 55lb
AMRAP in 10 min
90 Singles
10 Hang Power Snatch 50lb
90 Singles
10 SDHP
3 rnds+ 4 singles
Hang power snatch x 5
40-45-50-55-60
WOD
45# and SU
3 rounds + 1 HPS
1016m row plus 10 burpees
Thanks Amanda 🙂
Hang Power Snatch x5
35# – 45# – 45# – 45# – 45#
AMRAP in 10 min
30 Double Unders (x3 singles)
10 Hang Power Snatch (@35#)
30 Double Unders (x3 singles)
10 SDHP (@35#)
Score: 2 rounds and 6 hang power snatch
Cashout: 512m row and 5 burpees
Hang Snatch X 5
35-45-55-55-60-60
Early arm pull continues to be a problem. Need to keep working on this.
10 Min AMRAP
30 DU’s
10 Hang Power Snatch @ 50#
30 DU’s
10 SDHP @ 50#
Completed 2 Rounds + 70 Reps
Note for next time – If I hadn’t spent so much time staring at the bar/skipping rope trying to catch my breath, I could have finished the 3rd round.
That was a gasser!
Group Mobility + WU
Hang Power Snatch x5
20- 25- 25- 30- 35- 35#
WOD: AMRAP in 10 min
90 Single Unders
10 Hang Power Snatch (25#)
90 Single Unders
10 SDHP (25#)
2 rounds + 4 HPS
Thanks Stacey for our little talk after class. I was on the cusp of a mommy meltdown. All the changes had finally caught up to me.
Hang Power Snatch x5
50#
AMRAP in 10 min
30 Double Unders (90 Singles)
10 Hang Power Snatch (50#)
30 Double Unders (90 Singles)
10 SDHP (50#)
2 Rounds + 15 Reps
Row 2012 m
Mob
Group WU
Hang Power Snatch x5
left arm and DB
30-35-40-45-40-40-40
AMRAP in 10 min
30 Double Unders
10 Hang Power Snatch (Left Arm DB 40#)
30 Double Unders
10 SDHP (Left Arm DB 40#)
2 rounds 73 reps