Ok guys just a little over a week until the open. Are you signed up? Is your nutrition still on? Are you taking care of any and all injuries? Time to get serious people!! For those of you who are still on the fence, here is my question for you: WHY THE HELL NOT?? Please understand we are going to program the open WODs every Friday so you will be participating on some level. Also please understand that if you cannot make it to “Friday Night Lights” you can the WOD anytime on Friday. We are so excited!!

Tell us what are you hoping to see or not to see in the open this year??

Can't wait to do it again! Our group after WOD 12. 5, 2012.

Can’t wait to do it again! Our group after WOD 12. 5, 2012.

WARM UP

5 Rounds:
10 WallBall Shots
10 Ring Rows
10 Walking Lunges

Heavy Deadlift Prep

STRENGTH

Deadlifts OTM for 10 minutes:
2 reps @80% of 1RM

WOD

CrossFit Games Open 11.6 & CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Two years in a row!! Will we see this again this year??????

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

6 responses »

  1. Shannen says:

    53 RX weight, but I had to band the C2B…. I cannot get my chest up!

  2. Joni says:

    I wish I could remember what I got when I did this during the open. I know I tore and I might have done worse today but I am not sure.
    57 RX. ctb takes me out everytime..

  3. Anna says:

    I’m hoping not to see that, but I’m not holding my breath! I’m hoping to see a clean or dead lift ladder. That would be fun.

  4. Joni says:

    No overhead squats or handstand pushups please…heavy dead lift..yes please…

  5. Andrew says:

    Cool story of a 101 year old man running his last race… 6+ miles in an hour and a half. Pretty cool http://m.espn.go.com/wireless/story?storyId=8979487

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