CrossFit Open-ers Remember to sign in if you’d like to be added to the heat schedule.

Wide Stance Box Squat
5 x 5

Sumo Chair Deadlift
1 @ 70

5 Rounds not for time:
20 GHD Hip Extension
20 Single Leg Glute Bridge
:30 Alt. Reaching Pillar

For Time:
1600m Row or Run 🙂

3x
30 RKB Swing
10 KB Walking Lunge Rack OH R
10 KB Walking Lunge Rack OH L

3x
20 Pull Ups
60 DUs

Rolling class is at 7:15pm

The kids.

Hang Power Clean
2 RM

6 Rounds
15 Cal Bike
9 Thrusters
6 Burpee
Rest

Sumo Deadlift
1 RM for today

Sumo Block Pull
3 RM for today

4 Rounds
Lap Backward Sled Drag
20 DB weighted Step up
:60 FLR

We have scaling options for those who did 18.4

AMRAP in 30
400m Run
rest = work
30 Wall Balls
rest = work
30 Box Jumps
rest = work

Pause Bench Press
9 x 3

5 Rounds
4 Push Jerk
1 Lap FC – AHAP
20 DU’s

4 x
12 RDL
3 Wall Walks
Suitcase w/ Waiter Carry

“El Balboa Grace”
AMRAP in 12 min
3 Power Clean + OH 135/85
6 Box Jumps
9 Push Ups

Compare to Oct 8/16

Wide Stance Box Squats
5 x 5

Sumo Deadlift
6 x 3

Strict Wide Grip Pull Up
4 x 8

No rolling class tonight.
Remember to sign up for 18.4!

AMRAP in 25
2 Bear Complexes
20 KB Lunges
20 Box Jumps

2 Bear Complexes
20 KB Swings
20 Pull-ups

2 Bear Complexes
20 Burpees
20 Goblet Squats

Bench Press

AMRAP in 12min:
2 Rope Climbs
12 Push Press
50 DUs

Front Squat

Good Morning + Reverse Lunge
4 x 8

4x
1 Lap Sled Drag
Side Plank

AMRAP in 30
800m Run
10 Deadlift 315/ 220
800m Run
50 Sit Ups

*Adapted from CF. COM

SPRING AHEAD!

3 Position Power Clean

For Time:
10 Dips
21 Hollow Rocks
21 Wall Balls

10 Dips
15 Hollow Rocks
15 Wall Balls

10 Dips
9 Hollow Rock
9 Wall Balls

Partner WOD!

1200m Row Relay

16 Rounds
4 HSPU
6 Box Jumps
6 Sand Bag Shoulder Clean

1200m Row Relay

Box Squat – Front Rack
8 x 2

Chair Deadlift
1 @ 75%

Barbell Row add weight each set
4 x 8

3x
10 Pull Ups
15 GHD Hip Extension

3 Rounds, Every 3min on the 3min
1) 15 DB Thrusters + Farmers Carry
2) 500m Row
3) 20 T2B + DU’s
4) 15 Burpee Box Jump Over + KB Swings

Hang Power Clean

For time:
60 Cal Bike
20 Hang Power Clean
100 DUs

Deadlift off Blocks

3 Rounds, 3:00on/1:00off
3 Strict HSPU
6 T2B
12 Alternating Pistol

Power Cleans
9 x 3

6 x 1:30
5 Ball Slam
5 Box Jump Over
Max Bike / Wall Balls
Rest

8 Rounds
2 Laps Sled Drag
10 Push Press
15 Wall Balls
5 Bar MUs
Rest

Box Squat – Front Rack
10 x 2

Sumo DL
8 x 1

DL Isometrics
3 x

Seated Band Row
4 x 12

1000m Row

Rest

5 Rounds
10 D.Ball Squats
10 Pull Ups

Rest

5 Rounds
40 DUs
30 RKB Swings

Sling Shot Bench

For time:
40 Cal Bike
40 HSPU
40 Calorie Row

Wide Stance Squats

Glue Ham Raise
4 x 8

4 Rounds
24 SL RDL
24 Weighted Step Up

AMRAP in 16 min:
2 Rounds
2 Power Clean
2 Hang P Clean & Jerk
2 Thrusters
Rest

2 Rounds
4 Power Clean
4 Hang Power Clean & Jerk
4 Thrusters
Rest

2 Rounds
6 …

Hanging KB Bench
4 x 10

4 Rounds
15 Cal Bike
12 Dips

Cash Out
DB Roll Back Extension
3 x 12

AMRAP in 8min:
15 Deadlift
10 Burpee w/ lateral hop over bar

rest 2min

AMRAP in 8min:
200m Row
10 Hang Power Clean

rest 2min

AMRAP in 8min:
20 Box Jumps
20 Shoulder to Overhead

Box Squat – Front Rack
12 x 2

DL Isometrics
3 x :08

4 Rounds
8 Body Rows
12 Slam Balls
25 RKB Swing

6:15 to 8:15pm is The CrossFit Open WOD 18.1

How to register for the 2018 Open and join the CrossFit Edmonton Team.
1. Go to The CrossFit Games website.

2. At the top right side of the website, click “Register” or “Log-in”.

3. If you have signed up for the CrossFit Open before, sign in with that information. If not, you need to create a login.

4. The cost is $20 USD.

5. After payment select your affiliate “CrossFit Edmonton” and your team “CrossFit Edmonton”.

6. Sign in to MindBody to register for the Friday Night CF Open classes.

For the next 5 weeks, the workouts will be announced by The CrossFit Games on Thursday at 6pm.

Volunteers! Each year we have numerous volunteers complete the CrossFit Judges Course to help us run a quality and fair competition.
If interested: Click here to take the Judges Course.

If you can not make it in for the Friday Nights CF Open.
You can hire an approved CFE Coach for $20 to judge your workout on Thursday 7:20 – 7:50pm or Sunday 10 to 10:30am,
Space is limited.

6 rounds 30 on/30 off:
DU’s
Burpees to target
Cals bike
Heavy Front Load Carry

The 2018 CrossFit Open starts Friday! 5 weeks of Fridays from 6:15 to 8:15pm

How to register for the 2018 Open and join the CrossFit Edmonton Team.

1. Go to The CrossFit Games website.

2. At the top right side of the website, click “Register” or “Log-in”.

3. If you have signed up for the CrossFit Open before, sign in with that information. If not, you need to create a login.

4. The cost is $20 USD.

5. After payment select your affiliate “CrossFit Edmonton” and your team “CrossFit Edmonton”.

6. Sign in to MindBody to register for the Friday Night CF Open classes.

For the next 5 weeks, the workouts will be announced by The CrossFit Games on Thursday at 6pm.

Volunteers! Each year we have numerous volunteers complete the CrossFit Judges Course to help us run a quality and fair competition.
If interested: Click here to take the Judges Course.

If you can not make it in for the Friday Nights CF Open.

You can hire an approved CFE Coach to judge your workout on Thursday 7:20 – 7:50pm or Sunday 10 to 10:30am, $20.
Space is limited. Sign in online.