WOD Fri. Mar. 1

February 28th, 2013

The CrossFit Open starts next week!
Sign up for the Open here.

If you don’t think the CrossFit Open is for you, then read this. One of the most awesome aspects about CrossFit is the chance to participate and be a part of an awesome community. This community starts within the local box, but it is so much more. The CrossFit Open is an event that allows us all to participate in something worldwide.

Basics Skillwork: Jump rope progression to Double-Unders.
Level 1/2: We are one week away from the Open. We are not doing the usual 4 week strength cycle. Instead we are doing things a bit different this week to help you all better prepare for the Open. We anticipate that most of the Open WODs will be relatively short, i.e. less than 15 mintues and will involve a limited number of movements per WOD. So, for our level 1/2 members we will be having you do two WODs each day. Basics will spend a longer time on skillwork and then will do only the second WOD.

WOD #1 (Level 1 & 2)
AMRAP 7:00
(If you can’t do Double-Unders, then just practice doing them for 7 minutes. Oh, and we know that doing double-unders for 7 minutes isn’t going to be pretty, but you’ve got to be ready for anything!)

WOD #2 (All Levels)
Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups