WOD 5JAN15

The 2015 CrossFit Open is only 52 Days away!!

“NO-REPS” Will become more and more frequent if movement standards are not met. Completing all repetitions to the standard, is what every athlete should strive to attain. Your time is important but not at the sacrifice of meeting the standard for each REP. It’s much more productive to decrease the weight or scale to the coaches specifications then short changing the movement for a faster time. “NO EGOS”

ATHLETES! Prepare for another challenging week of WOD’s.

Warm Up: 2 RDS of: 200m Run, 10-Pass Throughs, 15-Walking lunges with PVC or bar, 15-Toes to Wall.

Strength: Overhead Squat 5 rounds of 3 Reps, increase weight each round. Start light and go to challenging.

(coaches note) it’s only a 10 minute AMRAP so allow as much time as possible for you and your athletes to tinker around with the two movements in the WOD. (Programmer hints) Open WODs are all gassers. The more efficient and controlled you are during the REPS the more REPS you will put on the whiteboard. Never go full throttle from the start. Get into a steady pace the first 5 min. Then start sucking it up and gut your way though the last 5 min. Your forearms and shoulders will be smoked after this one. ;)

WOD: CrossFit Open Workout 11.1 (2011 1st WOD)

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)

AGE 55+ 65/45 lbs

Scale is 3:1 singles