Whoa! Today is not Saturday! Why are we doing a CrossFit Games Open WOD on a Monday? 'Cause it's the first day of December and many of you can do this workout as Rx'd. Consider it our early holiday gift to you. Enjoy:-)
Be sure to check out today's Mobility WOD video to help get you prepared for the workout. Spend some time getting those hip flexors open.
CrossFit Games Open WOD 11.1/14.1
Complete as many rounds as possible in 10 mins of
30 Double Unders
15 Power Snatches, 75/55 lbs
Are you participating in our Beyond the Whiteboard Fitness Challenge? Did your fitness level increase after last week's programming? Every single day we programmed something that is used in calculating your BTWB Fitness Level. How many workouts will count this week?
Today starts our Toys for Tots for drive. For the entire month of December we are accepting new unwrapped toys. We are the only Toys for Tots donation location for all of Gallatin County.
Join Laura for yoga today at 9am. Or rest, we've programmed three long workouts in a row. A rest day is always a good idea:-)
Chelsea made her CrossFit debut in 2003. Here are the original instructions for completing this workout:
"Set up a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete."
A good strategy for Chelsea (which is basically a EMOM Cindy) is to do as many rounds as you can before you "fall behind" the minute. Then you can continue with as many rounds as possible in the remaining time, or reduce the reps so that can complete the work within the minute. Both strategies have their merit.
Every 1 min for 30 mins do
15 Air Squats
Are you participating in our fun and free Fitness Level challenge? The top three people who increase their Beyond the Whiteboard Fitness Level the most will win a prize. The top prize is a one hour massage with Jenna Leigh! Second and third place prizes are being acquired, and you can be sure they'll be great!
How do you play? It's easy, just log all of your workouts on Beyond the Whiteboard. Be sure to include all the WODs you have modified and done as prescribed. We are programming workouts that everyone can do, lifts, rows, runs, etc. Nearly everyone who is participating is increasing their level. The zeros in the chart above indicate no change in the last week, but that can change! Record all of your workouts and watch your fitness level increase.
Row, 2 km
50 Wall Balls, 20/14 lbs
Row, 1 km
35 Wall Balls, 20/14 lbs
Row, 500 m
20 Wall Balls, 20/14 lbs
This WOD is used by Beyond the Whiteboard to calculate your Fitness Level. It's a long one!
Memorial Day Murph - May 30
Knuckle Buster OCR - July 16
Record your WOD on Beyond the Whiteboard.
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