Saturday, Jan. 30, 2016

The Open

We want all of our athletes to sign up for the Open! The Open isn’t just about the competition, but instead it’s about the community. Your fellow Crossfit members pushing you and cheering you on! You won’t regret it as it’s a wonderful experience and you’ll have such a sense of accomplishment. You can register for it here.

Also, if you sign up for the Open and would like to order the special Open shirt then please sign up at the box. The last day to order the shirts will be Wednesday, Feb. 3rd. So don’t miss out!

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Sign Up For The Open!


Warm Up: 2 rounds

  • 10 KB Swings
  • 10 Air Squats
  • 10 Lunges
  • 5 Box Jumps

WOD: Teams of 3

You have to complete the workouts in order and each team member must do 2 of the workouts. This is a relay, total time to complete all 6 WODs is the score. Strategy is the key here!

WOD 1 – 3 rounds

250 m Row

15 HRPU

WOD 2 –

15 – 12 – 9

OVH Walking Lunges 45/25

C2B

WOD 3 – 2 rounds

100 m Farmers Carry 45/35

50 Air Squats

WOD 4 –

10 – 8 – 6 – 4 – 2

Power Cleans 115/75

Box Jumps 24/20

T2B

WOD 5 – 

400 m Run

30 Burpees

400 m Run

WOD 6 – 5 rounds

5 HSPU

15 Dubs