2nd annual

What is it and why should I do it?

*The Holiday Open is a way to stay motivated through the busiest time of the year. 

*It's friendly competition to help you stay focused and improve your fitness through November and December so you're ready to set loftier goals in January.

How does it work?

*Sign up at the gym.  Cost is $20. 

 

*5 weeks = 5 WoDs (9 chances to score)

*WoDs will be posted Sunday nights at 8pm.  Show up on Monday and do your best.  If you can't make it to the gym on Monday, or you don't like the score you got, you have until Thursday at 7pm of that week to do or re-do the workout.  (Please note that some WoDs will have a part B or even a part C that will be scheduled for Tuesdays.)

*There will be options to scale.  Nobody has an excuse not to participate.

**NEW THIS YEAR:  MASTERS 50+** 

 

*Prize drawings every week!  Get some Christmas shopping done while you stay in shape.  Sign up by Friday, November 17 and receive an extra entry for the weekly drawings.  (List of prizes will be posted at the gym.)

Prizes

        ***Flex Loft Pillows (set of 2)***          ***Hyperchill Pillows (set of 2)***          ***Custom Teeth Bleaching Trays with Bleach***

 

                               ***Burner Sport Duffle Bags***          ***Barbell Clips***          ***Knee Sleeves***          ***Silicone Rings***         

 

                                                                                                       ***Buffs***            ***jump ropes***

WoD #1 - November 20

15 min. AMRAP

*50 DUs  or 100 SUs

Divide singles by 3 if round is incomplete at end of 15 mins.

 

*40 KB swings

50/35 M45/30

Arms must break parallel plane at shoulders. (Get KB high enough you can see under it and you’ll be fine.)

*30 sit-ups

Shoulder blades must touch floor.  HANDS MUST TOUCH TOES for rep to count.

*20 goblet squats

50/35 M45/30

Must squat below parallel.  Hips open at top (stand up straight).

*10 deadlifts

155/115 M135/95

Each rep starts with bar on floor.  Lift bar until hips and knees are fully extended and shoulders are behind the bar. 

Due to the Thanksgiving holiday, this week's scores must be submitted by 9:00 am on Thursday, November 23.  No exceptions!!

Score cards will be at the gym.  Put yours in  the cash box when complete.  

Winners of this week's prizes:

silicone ring

Brent Suisse

barbell clips

Mike Dickson

Burner Sport duffle bag

KC Baker

Pick up your prize at the gym.

WoD #2a - November 27 (Monday)

10 mins.

*1-RM STOH(You have 10 minutes to establish a heavy one-rep shoulder to overhead.)

 Get bar above your head, directly over your shoulders by any of the following:  shoulder press, push press, push jerk, split jerk

 

-Start with bar at front rack position (use racks or clean from floor).

 

-Arms must lock out at the top, your feet must return to a neutral stance and you much briefly pause with the bar over head to demonstrate you are in control of the bar before you drop it.

WoD #2b - November 28 (Tuesday)

*500m Row

 Counter must start at “500” and count backward to “0”.  If your time ends up being eligible for the record board, the trainer must verify it.

**Part A will be in Monday's programming, part B will be in Tuesday's.  You can do A and B on the same day, if you want.**

This week's scores must be submitted by 7:00 pm on Thursday, November 30.  No exceptions!!

Score cards will be at the gym.  Put yours in the cash  box when complete.  

 

Winners of this week's prizes:

silicone ring

Loren Leishman

Burner Sport duffle bag

Liz Baker

Malouf  pillows

Mike Dickson

You can pick up your prizes at the gym.​

WoD #3 - December 4

8 rounds for time

*5 hang cleans

135/95 M115/75 (Scale weight if needed, but go as heavy as you can.  Remember, this will affect your score.)

-Must start from hanging position – no power cleans!

-Rep is complete when hips are fully extended, elbows in front of bar.

*5 Bar-over Burpees

-Chest must touch floor. 

-Jump or step OVER the bar. 

-Rep is complete when you’re over the bar. 

Don’t forget to go over the bar on your last rep of each round!!

This week's scores must be submitted by 7:00 pm on Thursday, December 7.  No exceptions!!

Score cards will be at the gym.  Put yours in the cash box when complete.  

 

Winners of this week's prizes:

silicone ring

Trista Hintz

                  buff                     buff

             Doug Tinney         Trista Hintz

          jump rope            jump rope

        Mike Arambel        Sara Boghosian

knee sleeves

AJ Elwood

barbell clips

Kelly Alder

Burner Sport duffle bag

Brent Suisse

You can pick up your prizes at the gym.

WoD #4a - December 11

2 Rounds

*2 mins. double unders

 -Rope must pass under feet twice during the jump.

-If the rope is in front of your feet/foot when you trip, the rep doesn’t count. 

-Any singles done before or in-between the doubles do not count.  Please be honest.

2 min. Rest

WoD #4b

 

10 minutes

*1-RM bench press  (If you want your lift to be eligible for the record board, make sure the trainer is watching you to verify.)

-Lift begins with bar directly above the chest, elbows locked. 

-Bar must make contact with chest. 

-Lift is complete when bar is again directly above the chest, elbows locked.

 

Notes:

*Spotter may assist bar out of j-hooks to the starting position.

*Spotter may guide bar back to j-hooks once the lift is complete. 

**If spotter touches the bar AT ALL during the lift, it does NOT count.**

This week's scores must be submitted by 7:00 pm on Thursday, December 14.  No exceptions!!

Score cards will be at the gym.  Put yours in the cash box when complete.  

Winners of this week's prizes:

silicone ring

Justin Cooper

            buff           

Justin Cooper

 

buff 

KC Baker

        jump rope   

AJ Elwood

     

 jump rope

Loren Leishman

Taco Time gift card

Maren Connolly

Taco Time gift card

Kara Swensen

Burner Sport duffle bag

Kara Swenson

Prizes can be picked up at the gym.

WoD #5 - December 18

Note:  A & B must completed within the time allowances specified. 

If you redo one part, you must redo the other.

**Set up pull-up stations and boxes BEFORE the clock starts.**

 

Part A 

10 mins.

*1-RM Clean

-Bar must begin on floor, no hang cleans. You may power clean or squat clean.

-Lift is complete when bar is in front rack position, elbows are in front of the bar, feet in neutral stance with hips and knees fully extended.

 

3 min. Rest

*Strip bar to 70% of max (you must round to nearest  0 or 5.  See examples below.)*

 

Part B

3 rounds for time

*10 box overs 

24/20 M20/14

-Feet must go OVER box. 

-May step or jump.

-Both feet must contact floor on each side of box.

-Rep is complete when BOTH feet touch floor.

*10 pull-ups (scale with jumping pull-ups, no bands)

-Arms fully extended at bottom, chin clears bar at top.

 

*Jumping –  Arms must fully extend at the bottom, then jump and pull so your chin is above the bar.

*10 power cleans @ 70% 1rm

(round to nearest 0 or 5)

-Each rep begins with bar in contact with floor.

-Clean bar to front rack position. 

-Rep is complete when hips are fully extended and elbows are in front of bar.

Examples:

You clean 205# in part A.  205 x 0.7 = 143.5; use 145# for part B.

You clean 210# in part A.  210 x 0.7 = 147; use 145# for part B.

You clean 215# in part A.  215 x 0.7 = 150.5; use 150# for part B.

You clean 220# in part A.  220 x 0.7 = 154; use 155# for part B.

This week's scores must be submitted by 7:00 pm on Thursday, December 22.  This will be the end of the competition.  Final scores will be posted on the board.

Score cards will be at the gym.  Put yours in cash box when complete.

Winners of this week's prizes:

buff

jump rope

barbell clips

Taco Time gift card

Burner Sport duffle bag

Malouf pillows

custom teeth-bleaching trays

Prizes can be picked up at the gym.