WOD - Wednesday, 2.24.2016

I Am Not The Fittest ...

Maybe you're not the fittest ... that's OK #InTheOpen.

Posted by The CrossFit Games on Tuesday, February 23, 2016

Have you signed up for the Open yet?  Why not?!?!  Register at games.crossfit.com and get ready for five weeks of fun.  We'll be throwing down as a community every Saturday morning.  This will be an awesome time to compete, socialize, and cheer on your friends in an electric atmosphere.  The first workout is announced this Thursday, so be ready to go Saturday!

Check out the affiliate page @ http://games.crossfit.com/affiliate/4542

Why your coaches want you to sign-up!

Hyland: We all get to celebrate as a community how far each of us has come. Not only do we get to participate in a workout together as a box, but alongside the entire world. In short the Open is a time to prove your fitness and ring the damn bell!

Keith:  I've participated in every open since it was introduced in 2011, and still to this day, the atmosphere during open workouts is absolutely electrifying. Every single person at every level of ability and experience goes through the same nervousness and excitement. You push yourself harder than you think you can, because the support and competitive spirit is so infectious. The open is not really a competition. It's an opportunity to grow. Its an opportunity to feed off of the energy of those around you, and to give back your energy to fuel something amazing. Something bigger than yourself. The open isn't for competitors. The open is for everyone single one of us

Dr. Sean:  My first CrossFit workout ever was the first workout in the 2011 opens. The experience was the first of many that made me so passionate about the community of CrossFit that I opened this gym



CROSSFIT

WARMUP

2 min skipping rope. No doubles, 2 foot or alternating 1 foot singles

With a KB 10 1 arm KB swings each arm 10 1 arm KB snatches each arm 10 Goblet squats 10 1 arm hang squat cleans each arm

"Bring Sally up, Bring Sally down" Wall Ball Every time the song says "Bring Sally Up" Do a wall ball The remainder of the time, sit at the bottom of a squat holding on to your wall ball *If your ball touches the ground or the wall, OR you tap out you have burpees for the remainder of the song

Set up and practie cleans and HSPU 5 min

IWT Wednesday

PART A)  Minutes 0-10: Find a 20RM Back squat

PART B @ 10 minute mark: 12 Hang power Clean 95#/65# 40 DU 4 rounds

Scale DU to less DU or 80 Singles for conditioning purposes

No Rest, into:

PART C: For time: Row 1,000 30 HSPU 30 1 arm KB snatches 53/35# Right arm 30 1 arm KB snatches 53/35# Left arm 30 Hang squat clean 95#/65#

Scale HSPU to pike HSPU on a box 1 arm KB snatches are from the hang. They should be a weight that can be cycled 10-15 reps at a time.

FITNESS (11AM, 7PM)
WARMUP

1 min DU, 5 inch worms + 1 push up, 10 bottom of the burpee, 2 lengths of walking samson stretch, 5 wall walks

A) Qual

2 rounds for Qual: 20 OH walking lunges (25/10#), 5 strict toes to bar, 1 min front plank, 30 sec on each side

B) WOD

3RFT: 30 DU, 25 air squats, 20 sit ups, 15, KB swings (53/35#), 10 HSPU