1/29/15

SIGN UP FOR THE CROSSFIT OPEN NOW!! IF YOU HAVE ANY QUESTIONS/RESERVATIONS PLEASE PLEASE TALK TO YOUR COACHES!
SIGN UP HERE: https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

NEW TEEN DIVISION IN THE CROSSFIT OPEN

WARM UP
Athlete’s Choice

STRENGTH/SKILL
15 Min “Goat” work
The Open is right around the corner so work on a skill your not so great at that you feel could benefit you in the Open.

WOD
50 Bench Press
50 Squats
50 Strict Ring Rows
Must accumulate all 50 reps before moving on to next exercise
L1 BENCH 65/45 SQUAT 40% OF 1RM
L2 BENCH 95/65 SQUAT 50% OF 1RM
L3 BENCH 135/85 SQUAT BW

OR

30 Push Jerk
30 Squat
EMOM 2 TIRE FLIPS

L1 PJ 75/55 SQUAT 105/75
L2 PJ 105/75 SQUAT 155/105
L3 PJ 155/105 SQUAT 225/155

1/28/15

DRESS WARM

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I love this. I often find myself getting caught up in things that don’t really matter. This really spoke to me and I just wanted to share.

WARM UP

3 Rounds:
50 Dubs or 150 Singles
With an empty BB
5 Deadlifts
5 Hang Muscle Cleans
5 Power Cleans
10 Kip Swings
10 Sit-ups

WOD

For Time:
800 Meter Run
20 Power Cleans
5 Toes to Bar
400 Meter Run
15 Power Cleans
10 Toes to Bar
200 Meter Run
10 Power Cleans
15 Toes to Bar
100 Meter Run
5 Power Cleans
20 Toes to Bar

L1-65/45, Lying toes to rack
L2-95/65, GHD sit-ups or Hanging Knees to 90
L3-135/95, Toes to Bar or Toes to Rings

1/27/15

Here is the information on the new scaled division of the CrossFit Open:

WARM UP
4 Rounds
10 Wall Pause Squats
10 Overhead Band Pull-aparts
10 Scap Push-ups

STRENGTH/SKILL
Strict Press
10 Min to Build to heavy triple

WOD

5 Rounds For Time:
3 Wall Walks
30 Walking Lunges
15 Box Jumps 24/20

L1 6 Inchworms, step-ups

L2 6 Inchworm or 3 wall walks

L3 As prescribed

*Lunge option: add db weight of choice

1/26/15

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WARM UP

3 Rounds:
25 Rapid Plate Jumps
20 Walking Lunges
15 Ring Rows
10 Push-ups

SKILL
LURONG MINIWOD- THE JUMPER CHALLENGE
5 Minute AMRAP:
You have 5 minutes to complete as many repetitions of the following:

Tripple Unders- Level 3
Double Unders- Level 2
Single Unders- Level 1

Movement Standards

Tripple Unders
The rope must clearly pass through both feet three times simultaneously in each repetition. If you break or landon the rope, then the rep doesn’t count. The repetitions are not required to be consecutive or unbroken.
Double Unders
The rope must clearly pass through both feet twice simultaneously in each repetition. If you break or land on therope, then the rep doesn’t count. The repetitions are not required to be consecutive or unbroken.
Single Unders
The rope must clearly pass through both feet once in each repetition. If you break or land on therope, then the rep doesn’t count. The repetitions are not required to be consecutive or unbroken.

Scoring
The athlete’s total score is the sum of all reps completed during the 5 minute workout.
No validation is required for MiniWODs- therefore affiliates are not required to judge them.
Athletes will receive bonus points for completing each MiniWOD and submitting a score, but no performance points will be awarded.
The leaderboard rankings are there for everyone’s personal comparison to see how they match up.
We encourage athletes to video their performances as we constantly hear reports that athletes like to watch other “everyday” CrossFitters, because that is more inspirational than watching Games Athletes.

WOD

21-15-9-15-21 Reps for time:

Thrusters
Pull-ups
Burpees

L1-45/35, Jumping or Banded Pull-ups, L2-65/45,Banded or kipping pull-ups, L3-95/65, Kipping or Butterfly pull-ups