WOD
 | Thu, Aug 28 2025 |  |
 Coach B
We're visiting the 2018 Open today with 18.1! It's an 20 minute AMRAP with toes-2-bar, dumbbell hang clean & jerks, and a row - it's a little bit of everything today. 🔥 HOT TIP 🔥 The trick to this workout lies in rowing just fast enough to finish the calories quickly without burning out on the row. See you this afternoon! 💪🏼 🪄🎂🪄 HAPPY BIRTHDAY PHIL!!! 🪄🎂🪄
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 | Happy Birthday: Phil |
| CrossFit 20250828 | CROSSFIT OPEN 18.1 | Squat Class 2025 0828 | Other Results | SQUAT CHALLENGE |
CrossFit 20250828
(Rounds, Rx+, Rx2, Rx3)
WARM-UP:
200m walk
2 sets:
10 row strokes | arms and hips only, legs stay straight
10 PVC pass-throughs
10 scapular pull-ups
5 dumbbell swings/arm
5 kip swings
5 dumbbell strict presses/arm
5 kipping knee raises
5 dumbbell push presses/arm
MOVEMENT REVIEW & WARM-UP:
CROSSFIT OPEN 18.1 WOD: AMRAP x 20mins
Rx:
STIMULUS 4-12 rounds
8 Toes-2-Bar
10 Dumbbell Hang Clean & Jerk 50/35
14/12 Cal Row
– Perform 5 clean and jerks with one arm, and then switch
Rx+ 50/35
Rx (Masters) 35/20
Rx2 (Scaled) Hanging Knee Raises, 35/20
Rx3 (Masters Scaled) Situps, 20/10
STIMULUS NOTES:
4-12 rounds
Toes-to-bar reps in :15-1:30
Dumbbell hang clean and jerks in :30-1:00
Row calories in :35-2:00
Low-skill, high-volume endurance and stamina test
STRETCHING: 2 sets
:30 child’s pose stretch
:30 saddle stretch
| 0% |  | |  | 0% |
| 1st | 218 Rx+ | Coach E Thu, Aug 28, 2025 | | 2nd | 207 Rx2 | Natalie Thu, Aug 28, 2025 | | 3rd | 207 Rx3 | Carmille Thu, Aug 28, 2025
Kelly Thu, Aug 28, 2025 | | 1st | 229 Rx+ | Brandon Thu, Aug 28, 2025 | | 2nd | 200 Rx+ | Edouard Thu, Aug 28, 2025 | | 3rd | 200 Rx2 | Derrick Thu, Aug 28, 2025 |
| Brandon | 229 Rx+ | | | Coach E | 218 Rx+ | | | Edouard | 200 Rx+ | | | Natalie | 207 Rx2 | | | Derrick | 200 Rx2 | | | Kelly | 207 Rx3 | 15#|hanging knees | | Carmille | 207 Rx3 | 15#\hanging knees | | Diggity | 160 Rx3 | 30#\hanging knees | | Rosie | 146 Rx3 | Hanging knees | | Jaya | 170 | M |
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CROSSFIT OPEN 18.1
(Reps, Rx+, Rx2, Rx3,  CrossFit Events)
Crossfit Open 18.1
20 Min AMRAP of...
- 8 Toes-2-Bar
- 10 Dumbbell Hang Clean & Jerk 50/35
- 14/12 Cal Row
Rx+ 50/35
Rx (Masters) 35/20
Rx2 (Scaled) 35/20 & Hanging Knee Raises
Rx3 (Masters Scaled) 20/10 & Situps
INTENDED STIMULUS
4-12 rounds
Toes-to-bar reps in :15-1:30
Dumbbell hang clean and jerks in :30-1:00
Row calories in :35-2:00
Low-skill, high-volume endurance and stamina test
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Planned: Thu,Aug28,2025 Tue,Jan24,2023 Fri,Feb21,2020 Mon,Feb26,2018 Sun,Feb25,2018 Fri,Feb23,2018| 1st | 185 Rx+ | Coach E Tue, Jan 24, 2023 | | 2nd | 37 Rx+ | Coach B Sun, Feb 25, 2018 | | 3rd | 192 Rx2 | Tracy L Tue, Jan 24, 2023 | | 1st | 301 Rx+ | Joey P Sun, Feb 25, 2018 | | 2nd | 198 Rx+ | Josh Tue, Jan 24, 2023 | | 3rd | 322 Rx | Coach J Sun, Mar 4, 2018 |
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Squat Class 2025 0828
(Check In)
Warmup: 200m walk
3 rounds:
8 Cossack squats
10 single leg glute bridges per leg
10 tempo air squats (3-2-1)
Strength:
4x4 @ 80%
Accessory:
3 rounds:
20 front rack walking lunges
12 weighted x squats
15 banded good mornings
| 0% | | | | 0% |
| Coach E | Yes | | | Derrick | Yes | | | Diggity | Yes | | | L.G. | Yes | | | Amelia | Yes | | | Coach J | Yes | |
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SQUAT CHALLENGE
Aug 1, 2025 - Aug 31, 2025 (Individual Goal 1,000) 
August’s challenge is squats!!
For the month of August your goal is to accumulate:
Rx: 1000 squats
Rx2: 800 squats
Rx3: 600 squats
You have the WHOLE month to accumulate your goal, but it’s highly recommended to do the same amount each day!
While you are doing your squats be sure to keep in mind good form and squatting below parallel everytime!
Stay strong athletes 💪🏽
| Amelia | | | Donna | | | Holly | | | Cassy | | | Derrick | | | Coach J | | | Nick | | | Coach E | | | Chloe | | | Coach C | | | Tracy L | | | Jose B | | | Phil | |
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Phil 4:09pm
So bummed to not be there today. 😛
