The CrossFit Open is here!

Our WODs will be the same for Thursday, Friday and Saturday. Yes, the same for three days in a row. We are constantly varying the workouts by not varying them for three days in a row. This will give you a chance to try to improve your times from one day to the next. Something different!

For those of you that have signed up for the CrossFit open here’s how we’ll run things:
Come in for any of our regular scheduled classes, warm-up on your own, practice some of the WOD movements as needed, and setup all the necessary gear. When you are ready to do the Open WOD tell us and we will judge/time you. We will record when you did your WOD, who judged you and your time for our records . You’ll need to post your time on the CrossFit Games website by Sunday 7pm CT (5pm PT). We will then certify your results. You can do the WOD more than once to improve your times. We’ll judge you up to once per day (Thursday, Friday and Saturday).

For those of you that have not signed up for the CrossFit games, you can choose to do the Open WOD, a scaled version or depending on the Open WOD a Basics version. We will not be doing Skillwork or the 5-3-1 Strength program on these days. This will allow you to warm-up on your own, practice something you choose, and allow us more time to judge those that are doing the WOD for the Open. Don’t worry we’ll still be there to help you, answer questions, correct your form and encourage you.

WOD 12.1 (Week 1) of the CrossFit Open

As many reps as possible in 7 minutes:
Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.
The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.
If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.