15 minutes to work up to a heavy single of:
Fitness: Power Snatch + Overhead Squat
Try to beat your previous exposure by 5-15lbs
100% plus if still moving
Work off your projectd 1RM. Try to avoid failing but use spotters just in case. Use this link to project your 1RM for today’s work sets.
Post loads to comments.
7 Tabata Intervals of:
Rowing for meters
If you did Mondays push heavy WOD and lifting, perform the Row. One Tabata interval is :20 of work followed by :10 of rest.
Post best and worst rounds to comments.
- Remember to RSVP your dish and attendance for the potluck this Saturday evening starting at 7pm and going until about 9:30pm. This is a kid-friendly event and we’ll have a bouncy castle for the young ones to entertain themselves on.
- ACTIVE RECOVERY SCHEDULE CHANGE: Effective this week we are going to drop the Thursday 7:00am AR class and add an 11:00am Sunday AR Class. Get stoked, supple weekend warriors.
What is the CrossFit Open?
The Open is the first phase of the competitive CrossFit season. This is a worldwide competition in which one workout is posted every week for five weeks (starting Thursday, February 27th) to find the fittest folks out there. The workouts are intentionally designed to be a little more inclusive than even the average CrossFit workout to maximize participation. That being said, you’ll need some basic competency in the most common exercises. To see what last year’s workouts looked like, click here. Folks will have an opportunity to complete the workout every Saturday, as well as some Open Gym hours at the gym. If you’re on the fence about it, we recommend signing up anyway since we’ll already be doing them at the gym. At the end, you’ll see how you rank against the gym, your region, and the world. More than 138,000 people participated in the Open last year, and this year, the worldwide competition will be even broader and more inclusive.
Registration for the 2014 CrossFit Open starts today! As of midnight the sign up page had not gone live but now can be found here.
Last year, CFSBK had the honor of hosting the Live Announcement of 13.2 (the second Open workout) with Annie Thorisdottor and Lindsey Valenzuela. To relive that moment.. click here!