1845: Thursday 3/8
STRENGTH: b. press 6X2 climbing
wod: Teams of 2 for 20 minutes
one person at a time performs the following:
Row 14 cal
10 alternating snatch (U Choose)
5 burpees


1844: Wednesday 3/7
STRENGTH: EMOM 8 – climbing
1 pause dip + 1 dip + 1 Jerk
A. 5X6 HSPU strcit or scale kipping
B. EMOM 5 – 3 power snatch – working wt should flow. No single dropping.
C. Amrap 8
25 DU/50 SU
20 kb swings (unbroken wt.)
15 squats
D. 7X5 superman rocks — static hold 10 sec at end of 5th rep.


1843: Tuesday 3/6
STRENGTH: 6X2 RDL – superset 6X5 weighted bridge
wod: 8 RFT
6 power cleans 135/95
200 m run
Finisher: 80 abmat sit ups – 5 V-ups on every 10 reps


1842: Monday 3/5
18.2 / 18.2a redo or
STRENGTH: b. squat 5X2 1 2 1 1
wod: Amrap 15
16 squats
8 pull ups
16 box jumps
Finisher: Banded lateral opener – 2X1minute
2X1minute couch stretch


1841: Friday 3/2
wod: Cindy
Amrap 20
5 pull ups
10 push ups
15 squats
Scale: 2 pull ups, 5 HRPU, 10 squats

18.2 and 18.2a Page Not Found

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Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees


Workout 18.2a
1-rep-max clean

The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.


Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, stepping burpees allowed
Women use 20-lb. dumbbells, stepping burpees allowed

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells, stepping burpees allowed
Girls use 10-lb. dumbbells, stepping burpees allowed

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell, stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell, stepping burpees allowed


1838: Thursday 3/1
STRENGTH: push press 6X2 climbing
CFNE runs a wod called “Goat Day” Choose (2) movements that you want to get better at
but need some skill time and the coaches assistance to gain greater understanding.
wod: Amrap 20
Odd minute – Goat 1
Even minute – Goat 2
Volume is up to you. If you want to simply focus on getting better keep the reps low if
you seek intensity turn the up the volume depending on load of course.
Open athletes – Don’t forget Friday we have a go at 18.2