CrossFit Open WOD's

"Believe that you can run farther or faster. Believe that you're young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don't let worn-out beliefs stop you from moving beyond yourself."

-John Bingham

CrossFit Dig Deep and the 2014 Open!

18 Days Left until the 2014 CrossFit Open...

There is still time to register!!  Dig Deep has 11 members ready to throw some weight around!

We will be doing the weekly Open Workout during our regular group classes on Fridays (6:00am, 8:30am, Noon, 3:30pm, 4:30pm, and 5:30pm).  ALL the Athletes that are competing in the Open will complete their weekly WOD on Friday @ 6:30pm.  ONLY the Open athletes will be doing the 6:30 session!!!

Each Open athlete should show up early to be completely stretched out and warm.  They will not be warmed up by a coach prior to their WOD.

I URGE ALL Dig Deep members to be at the 6:30pm session to cheer on the Open Athletes.  They will need the atmosphere to be just like a competition....screaming...yelling...loud....so they can and will push their selves to the limit!!

If an Open athlete can not make it to the Friday night session to be officially judged, the WOD can be accomplished on Sunday during Open Gym.  This MUST be coordinated through Dennis prior to Friday night.

The Open athletes CAN do the weekly WOD more than once...however...for most, I would encourage only completing it once and going all out.  There will be circumstances that I would support completing the WOD more than once.

Lastly, DO NOT FORGET TO plug in your scores by Monday! You must submit all scores by 5:00pm Pacific Time.  DO NOT wait till the last minute, because in the past CrossFit has had issues with their website, and with 100,000+ participants... I'd put the blame on you for trying to post so late!


Tomorrows WOD:

A. Back Squat (20 min cap)

   Set 1 – 3 reps @ 70%

   Set 2 – 2 reps @ 80%

   Set 3 – 1 rep @ 85%

   Set 4 – 1 rep @ 90%

   Set 5 – 1 rep @ 95%

   Set 6 – 1 rep @ 95+%

   Rest 2 minutes between sets

B. For time: (25 min cap)

   15 Overhead Squats (135/95 lbs.)

   15 Pull-Ups

   15 Thruster (135/95 lbs.)

   15 Pull-Ups

   15 OHS

   15 Pull-Ups

   15 Thrusters

   15 Pullups

    ** Buy Out**

   3 sets of 10 GHD sits ups or 25 Ab Mat sit ups

Saturday's WOD: