Happy Friday! 

The Open

The chance to "prove your fitness" is almost upon us. 

The CrossFit Games Open is the world's premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors.

Held in CrossFit affiliates and garage gyms, the Open is designed to be accessible to all athletes while rigorous enough to challenge the world's fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between.

Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country. 

Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. 

It all starts February 25, 2016.

We will be doing the open WODs each Saturday morning for 5 weeks, and like last year will have an internal leaderboard. 

In the words of Danny Broflex, there are only two reasons not to sign up for the open, "death" or cowardness"


Monday:

Workout of the Day:

A) Split Jerk (2 sec pause): 3-3-3-3-3

B) In Pairs:

12 mins to complete:

50 Thrusters
50 Wall Balls
50 TTB
50 Wall Balls
50 Thrusters

Tuesday:

Workout of the Day:

A1) Power Cleans: 3-3-3-3-3
A2) Ring Dips: 5 x 8

B) 5 Rounds for time:

30 Back Squats (scale to 20 reps)
10 Power Cleans

(60/40kg / 50/35kg / 40/27.5kg)

Wednesday:

Workout of the Day:

A) 12 minutes for Quality

1-3 Muscle Ups
10 Push Ups
20 sec L Sit hold
5 single arm KB Thrusters
2 Wall Walks

B) In 18 Mins, climb the ladder in Pairs:

1, 2, 3, 4 etc

KB Swing
Down Up
Deadlift (100/70kg / 80/55kg / 60/40kg)

i.e. person 1 does 1 rep of each movement, and then person 2 does 1 rep of each. Then person 1 does 2 reps etc

Thursday:

Workout of the Day:

A1) Front Squats: 1-1-1-1-1
A2) DB Push Press: 5 x 8

B) 13.1 AMRAP

17 minutes of:

40 Burpees
35/20kg Snatch, 30 reps
30 Burpees
60/35kg Snatch, 30 reps
20 Burpees
70/45kg Snatch, 30 reps
10 burpees
95/55kg Snatch, as many reps as possible

Scsle snatch weight down as required

Friday:

Workout of the Day:

A) Kipping Skills

B) 4 Rounds of:

2 mins on/2 mins off

200m Run
10 Chest to Bar Pull Ups
AMRAP Air Squats

Saturday:

Workout of the Day:

The Longest Mile..

4 Rounds for Time

10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run

Comment