Monday, January 2nd

Our 2nd Annual Pre Open in house competition will start today! RX Men, RX Women, scaled, and masters (50+) divisions. If you would like to register please email Daniel at: Daniel\@crossfitlouisvilleeast.com with which division you’d like to enter. Each workout will be a daily WOD and you’ll be able to do it during class so there’s no reason not to enter! Each workout will also be done only once so unlike the Open it won’t interfere with our regular programming.

Pre Open WOD 1

15:00 AMRAP of:

15-Bench Press (135/80)

15-Pullups

12-Bench Press

12-Pullups

9-Bench Press

9-Pullups

50 Double Unders

12-Bench Press (185/110)

12-CTB Pullups

9-Bench Press

9-CTB Pullups

6-Bench Press

6-CTB Pullups

50 Double Unders

9-Bench Press (225/135)

9-Bar Muscle Ups

6-Bench Press

6-Bar Muscle Ups

3-Bench Press

3-Bar Muscle Ups

50 Double Unders

*With remaining time perform as many bench press repetitions as possible with 225/135.  Score = total reps.

Scaled & Masters Divisions

15:00 AMRAP of:

15-Bench Press (105/65)

15-Ring Rows (leg straight, feet under rings while hanging at rest)

12-Bench Press

12-Ring Rows

9-Bench Press

9-Ring Rows

100 Jump Rope Singles

12-Bench Press (135/80)

12-Jumping Pullups (bar 12″ above head)

9-Bench Press

9-Jumping Pullups

6-Bench Press

6-Jumping Pullups

100 Jump Rope Singles

9-Bench Press (165/100)

9-Jumping CTB Pullups (bar 12″ above head)

6-Bench Press

6-Jumping CTB’s

3-Bench Press

3-Jumping CTB’s

100 Singles

*With remaining time perform as many bench press repetitions as possible with 165/100. Score = total reps.

*You must load your own bar, judges will spot on the bench and count reps only.

*If you have remaining time but cannot complete another rep your judge can record your score and you can continue for the remaining time with the lower weight or lower skill bar movement but the reps will not count toward your score.

**If time remains in class…

Shoulder Press 4-4-4-4\@85% 1RM

DB Rows 4-4-4-4

*The next Strength Program will start January 7th. For more information email Eric at: Fallscitystrength\@gmail.com.

*Saturday, February 4th, we will have our 3rd Annual Sports Nutrition seminar will Dawn from Sports Nutrition 2 Go in Cincinnati. Metabolic Testing will be offered before and after the seminar as well!