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Day 1Warm-up400 meter run3 rounds: 10 inchworms/10 pvc squat snatch5:00 foam roll   WOD (repeat WOD-110128)For time:500m row100 double unders (400 singles)60 wall ball20 ghd sit-ups   crossfit.com crossfitlisbeth.com The Open  Happy Birthday Shannon! You ROCK!!    CFE WOD: Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from the prior week being posted […]

Desiderata Go placidly amid the noise and haste,and remember what peace there may be in silence. As far as possible without surrenderbe on good terms with all persons.Speak your truth quietly and clearly;and listen to others,even the dull and the ignorant;they too have their story.Avoid loud and aggressive persons,they are vexatious to the spirit. If

Day 6Warm-up1000m row5:00 foam roll WOD (repeat from 12/13, wod #3 hoboken winter challenge)Complete as many reps as possible in 10:00 of:95# (65#) thrusters*perform 5 burpees every minute on the minute, starting at minute zero*cash-out = 2:00 max burpeesscore=total reps, thrusters + cash-out burpees         crossfit.com crossfitlisbeth.com The Open

Day 5Competition WOD Complete as many rounds and reps as possible in 15:00 of: 9 deadlifts – 155# (100#) 12 hand release push-ups 15 box jumps – 24" (20") ((please click on The Open link below to see WOD 2 standards))           crossfit.com crossfitlisbeth.com The Open

Day 4Warm-up5:00 jump rope practice5:00 foam roll WOD3 rounds for time of:50 double unders (200 singles)15 squat snatch – 75# (45#)     crossfit.com crossfitlisbeth.com The Open

Day 3Warm-up3 rounds: 1 heavy front squat/1:00 squat(sit)hold5:00 foam roll       WOD5 rounds for time of:15 medball cleans15 pull-ups     Mr. McCoy… this is a 50 burpee penalty brother! crossfit.com crossfitlisbeth.com The Open

Day 2Warm-up500m row30 inchworms / 30 pvc squat snatch5:00 foam roll     WODFor time:30 squat cleans – 95# (65#)30 t2b30 thrusters – 95# (65#)30 ghd sit-ups30 push press – 95# (65#)30 back extensions30 wall ball       crossfit.com crossfitlisbeth.com The Open

Day 1Warm-up5 rounds: 1 heavy thruster (no racks)/5 burpees5:00 foam roll WOD For time:buy-in – 50 kb swings 24kg (16kg) 3 rounds of: 15 ring dips45 squats5 kb snatch (R) 24kg (16kg)5 kb snatch (L) 24kg (16kg) cash-out – 30 pull-ups     CFE WOD: Weekly CFE WODs (rowing or running) will be posted on Mondays, with results

"Quit, don't quit.  Noodle, don't noodle.  You are too concerned of what was and what will be.  There is a saying… Yesterday is history, tomorrow's a mystery… but today… is a gift… that is why it is called the present."  __ Master Uguay   There is no secret ingredient…  … it's just YOU!   Enjoy the rest

Warm-up1500m row5:00 foam roll WOD5 rounds for time of: 12 kb swings – 32kg (24kg) 15 overhead squats – 95# (55#) 25 back extensions           crossfit.com crossfitlisbeth.com The Open