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Monday 1/23/17

Level Test Announcements

Level 1/2 – Monday, January 30th @ 7:00 pm

Level 3 – Saturday, February 11th @ 10:30 am

Level 4 – Saturday, February 18th @ 10:30 am

The Open:

This year beginning Thursday, February 23rd, and for the following four weeks, we will gather round the projector to watch the live workout announcement and watch two brave souls battle it out in a head to head throw down immediately after the announcement.

Each Open workout will be the our daily training just as it has in the past. In other words, you’ll be participating whether you like it or not (kinda). The Open workouts are divided into multiple categories including Rx & Scaled, age and gender.

• Individual Men and Women
• Teenage Boys and Girls 14-15 (Born on or between 07/15/2001 and 02/27/2003)
• Teenage Boys and Girls 16-17 (Born on or between 07/15/1999 and 07/14/2001)
• Masters Men and Women 35-39 (Born on or between 7/15/77 and 7/14/82) That’s right. 35 is now MASTERS.
• Masters Men and Women 40-44 (Born on or between 7/15/72 and 7/14/77)
• Masters Men and Women 45-49 (Born on or between 7/15/67 and 7/14/72)
• Masters Men and Women 50-54 (Born on or between 7/15/62 and 7/14/67)
• Masters Men and Women 55-59 (Born on or between 7/15/57 and 7/14/62)
• Masters Men and Women 60+ (Born on or before 7/14/57)

The MVMNT Open –  We want you to participate! Test yourself. See where you stack up. If you choose to officially participate, your name goes into the scoring bracket. Everyone will be ranked based on score. A first place finish gets 1 point, second place 2, etc. Lowest score wins. We will not have age or gender categories for rank placement (otherwise everyone would win). You will do your version of the prescribed workout from Games HQ as listed above and we will rank based on that.

Example: Patrice (masters women 60+) & Greg (individual men 18-34)
5 min AMRAP
5 Wall balls
5 Cleans
Patrice’s Rx: 10# med ball to 9′ target. 65# power cleans. Finishes with 100 reps.
Greg’s Rx: 20# med ball to 10′ target. 135# squat cleans. Finishes with 99 reps.
Patrice gets one point. Greg gets two points. (And the rest of us got crushed by them and are ranked accordingly)

We will have brackets for Rx and scaled.

Overall Rx winner at the end of the Open gets a custom Nike gift pack. Other Rx and scaled prizes TBA.

Additional game rules to follow.

The CrossFit Open – Registering on If you want your scores archived, register online. If you are making a real run for Regionals, register online. You must film & upload your workout for submission. A coach or resident certified judge will count for you. Only Level 4 and some Level 3’s should consider this.

Jump Rope 3 Minutes
Hip Mobility
10 Downdog Push-ups


Levels 2-4
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

3 Bench Press
Work up to ~85% of your 1RM

Levels 0/1
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

5 Double Kettlebell Floor Press
30 second Side Plank R/L

15 Minutes for quality

Levels 3/4

3-5 Bar Muscle-ups
60 sec Pike Stretch
5-10 Unbroken Kipping Handstand Push-ups
60 sec Straddle Stretch

Levels 0-2

3-5 Strict Pull-ups – negatives or bands if necessary
60 sec Pike Stretch
5-10 Strict Push-ups – work on holding a tight plank the entire duration of the set
60 sec Straddle Stretch


“Alternative Facts”

10 Minutes AMRAP

Levels 2-4

20 Forward Alternating Lunges (that’s 10 per leg, NOT walking)
10/10 Push Press (single kettlebell)
60 Double Unders

L4 – 2×24/18 farmer lunge, 24/18k PP
L3 – 2×20/16 farmer lunge, 20/16k PP, 30 DUs if still learning
L2 – can sub Goblet lunge (single kb), use same weight for PP, sub 150 singles or 60 singles and 15 DUs

Levels 0/1

12 Forward Alternating Goblet Lunges (that’s 6 per leg, NOT walking)
5/5 Push Press (single kettlebell)
100 Single Unders

L0/1 – can sub bw lunge if Goblet is too challenging