CrossFit Open (part 2)

"One important key to success is self-confidence.  An important key to self-confidence is preparation."  -Author Ashe

Cole....getting his Turkish Get-Up on.....

CrossFit Open (Part 2)

Ok Dig Deep... we are getting closer and closer to the Open.  So far we have 10 members registered but I am hoping for a few more.

How will the WOD's work?  Starting Thursday, February 27th, CrossFit Headquarters will release a new WOD (see below for an example of how the WOD's are released).  The next day (Friday) we will program that WOD.  ALL the athletes that have signed up for the Open will complete the WOD at the 6:30pm class time.  We will call this FRIDAY NIGHT LIGHTS!!  Each athlete will have their own judge and score sheet.

We would like to get as many Dig Deep members as possible to attend Friday Night Lights so you can scream, cheer, encourage and support our members that are laying it all on the line for these Open WOD's. 

Here is a video of how CrossFit announces each weeks WOD.  This is 13.1...the first WOD from 2013.

Tomorrows WOD: 

A. Five sets of:

    Front Squat (x1 rep)

    Set 1 – 70%

    Set 2 -  75%

    Set 3 – 80%

    Set 4 – 90%

    Set 5 – 95%

    Set 6 – 100+%
    Set 7 - 70% @ Max Reps

    Rest as needed

B. Teams of (3) complete as many reps as possible in 15 min of:

     Row 500 Meters 

    10 Overhead Lunges (45/25) (5 each leg)

    20 Box Jumps (24"/20")

Saturdays WOD: