WODs Thu. Mar. 1 through Sat. Mar. 3

February 29th, 2012

This is week 2 of the CrossFit Open!

Our WODs will be the same for Thursday, Friday and Saturday. Yes just like last week, 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. This becomes a realy mental challenge as many of you found out last week. It is a good way to test yourself.

For those of you that have signed up for the CrossFit open we’ll run things again like last week: 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 validate 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 12.2 (Week 2)

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight.  Score is total reps completed in 10min.


Perform 30 Snatches at low/moderate weight
Do the Baseline Workout
500m Row
40 Squats
30 Situps
20 Push-ups
10 Pull-ups