Tuesday, 01-29-13

The CrossFit Open registration kicks off on on Wednesday and will continue through the month of February.   The first Open workout will be announced on March 6.  Registration is online and the fee is $20.  The majority of CrossFitters do not register for the Open because they think they will advance - they do it for the experience and to see how they stack up against other CrossFitters.  It's a fun experience - ask a coach or experienced CrossFitter at the box if you have any questions!!

The decision to sign up is your personal one, however, everyone will still have an opportunity to do the workout since we'll be doing each Open workout together, week by week.  Anyone who is registered though will have a coach be an official counter and will have their movements judged for full range of motion.  You'll also be logging your results on the Games site each week.

 

"I welcome  you to the community of people who have decided that easy will no longer suffice." - Mark Rippetoe

 

Strenght/Skill:

1a.  4x6 Dumbbell Snatches (3 per arm, increase weight each round)

1b.  3x5 Weighted Pullups

Alternate between a. and b.

WOD:

1 minute double under buy-in, then

10-9-8-7-6-5-4-3-2-1

  • Power Snatch (135,95)
  • OHS
  • Walking lunges w plate overhead , each leg (45,25)

 Post-WOD:

3 handstands or progressions

 

6:30 pm class enjoying their double unders...

photo

2 comments (Add your own)

1. Liza wrote:
Do we get to choose ONE of the movements to do or are all THREE part of the ladder?!?! Meowzas! This is a good (bad) one!

Tue, January 29, 2013 @ 6:23 AM

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