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WEEKEND WOD

21
Feb

WEEKEND WOD

The Open Begins Thursday, Feb 26 click here to register —> 2015 CrossFit Open Registration

 

Fifteen movements have come out of the hopper in four years of Open competition.

Fifteen movements have come out of the hopper in four years of Open competition.

 

 

WHY SHOULD I DO THE OPEN?

 

 

  • It’s super FUN!!!
  • Spirit of Competition! These is a great opportunity to take yourself out of your comfort zone and go for it!!
  • Is a Healthy competition, not only Worldwide but locally within your box. In the past, many of our athletes have PR’d their lifts, performed movements RX’d – many first time pull-ups, double unders, OHS, etc…were born this way…
  • This year there is a SCALE DIVISION!! which means is open for EVERYONE!!!
  • SIGN UP and have FUN with it!!

 

WHEN AND WHERE?

 

  • 1 WOD each week for 5 weeks – these WOD’s will be released every Thursday @ 5pm
  • We will run heats for each of the WOD’s on both Friday @ 6pm and Saturday @ 9am.
  • You are responsible for submitting your scores and the last day to submit will be Monday before 5pm
  • All athletes Worldwide will be ranked each week based on their wod scores. After the 5 weeks the top 20 men and top 20 women will move on to Regionals
  • Be open to challenge yourself, to give the best of you, right here, right now, this could be your year. More than not, you will surprise yourself and your abilities –  there is no better time than now, so remember to register 2015 CrossFit Open today!!!

 

 

STRENGTH

 

Strict Press

3-3-3-3-3

 

Push Press

2-2-2-2-2

 

Split Jerk

1-1-1-1-1

 

(15 min cap)

 

WOD

 

0:00 – 4:00 AMRAP  of :

 

400 m Run

10 Burpee Box Step Overs

20 Air Squats w/ MB

30 STO (95/65)(75/45)

40 KBS (53/35)

50 Double Unders

 

4:00 – 7:00 REST

 

7:00-13:00 AMRAP of:

 

400 m Run

10 Burpee Box Step Overs

20 Air Squats w/ MB

30 STO (95/65)(75/45)

40 KBS (53/35)

50 Double Unders

 

13:00-16:00 REST

 

16:00 – 30:00 For time:

 

400 m Run

10 Burpee Box Step Overs

20 Air Squats w/ MB

30 STO (95/65)(75/45)

40 KBS (53/35)

50 Double Unders