WARM UP 50 Cals Assault Bike 3RNFT 5 Burpees 5 Squat Jumps with Bar Touch 5 Ring Rows “REGIONALS 10.1 (CENTRAL/SOUTH AMERICA)” 7 Rounds for Time 5 Pull Ups 10 Push Ups 15 Air Squats 10 Thrusters 40/30 Time Cap: 25 minutes *Rx for this WOD was 52/34 Five rounds for time will be done for women.

WARM UP 3RNFT 10 PVC Good Mornings 30 Singles Box Length Sprinters Skip “REGIONALS 10.1 (ASIA)” For Time 10 Deadlifts 120/80 50 Double Unders 900 meter Run 5 Deadlifts 120/80 25 Double Unders 400 meter Run *Rx for this WOD 142/92

WARM UP Foam Roll PVC Dislocates 2 Rds 10 Air Squats 10 Groiners “OPEN 14.5” 21-18-15-12-9-6-3 Reps, For Time Thrusters (95/65 lb) Bar Facing Burpees

Group Warm Up WOD “100%” For Time 40 Box Jumps 30/24 20 D-Ball Cleans 40/30 Time Cap: 5 minutes 5min rest to set up for WOD WOD “2007” For Time 1000 meter Row Then 5 rounds of: 25 Pull-Ups 7 Push Jerks 60/40 Time Cap: 15 minutes

WARM UP 40cals Spin Bike PVC Dislocates STRENGTH EMOM x 10 Build to AHAP 3 Power Snatch Work on Technique & consistency WOD “OPEN 11.1” AMRAP in 10 minutes 30 Double-Unders 15 Power Snatches (75/55 lbs) This WOD was repeated as "Open 14.1."

CHAMPION TEST EOMOM in 23 minutes 1 minute Max Deadlifts 70/45 1 minute Rest 1 minute Max Box Jump Overs 30/24 1 minute 1 minute Rest 1 minute Max Hang Power Cleans 75/45 1 minute Rest 1 minute Max Muscle-Ups 1 minute Rest 1 minute Max Thrusters 75/45 1 minute Rest 1 minute Max Row for calories 1 minute Rest Repeat for 2 Rounds Following an "every other minute, on the minute" (EOMOM) interval scheme, perform as many reps of possible (AMRAP) of the first movement in one minute

Friday Night Lights returns in full swing on the 02/02/18... in preparation for The CrossFit Open! This year we are going to do things a little differently!! Please write your name on the whiteboard if you are keen to commit to 8 weeks (3 weeks pre-open & 5 weeks for The Open) every Friday night at 5:30pm, as we will be teaming athletes up with partners! Last year several of our athletes kicked ass in The Open and this year we want to see everyone kill it again!! So the

WARM UP 20 KB Swings 20 KB Snatch (alternating) 20 KB Sumo Deadlift 20 KB Chainsaw (each side) STRENGTH Squat Snatch - 3@50%, 3@60%, 3@65% Clean and Jerk - 3@50%, 3@60%, 3@65% PARTNER WOD 12min AMRAP 2 Squat Snatch 50/30 6 Clean and Jerk (155/105) 60 Double Unders partner 1 works while partner 2 rests.

WARM UP 50cals Assault Bike PVC Dislocates WOD 5RDS Min 1: 40 seconds max Hanging Knee Raises Min 2: 40 seconds max G20 25/15 Min 3: 40 seconds max Push Ups Min 4: 40 seconds max Lunges Rest 2 minutes between rounds.

WARM UP 3RNFT 3 position BBWU4C 5 at each position 8 Squat Jumps with Bar Touch STRENGTH Spend 15 minutes working up to a heavy power clean for the day. WOD For time: 21-15-9 Power Clean 155/115lbs Burpee Box Jumps Overs 24/20