Workout of the Day (WOD)

Thursday 3/7/13

It's the buzz around the gym.....13.1 CrossFit Open WOD was announced and it's not too late for you to register for the Open.  We will program the 13.1 WOD on Friday.  If you're not doing the Open we will still scale and modify the WOD to suit what's right for each individual or you can perform the WOD as programmed. 

Fridays Workout: 
CrossFit Open WOD 13.1
17 Minutes As Many Reps as Possible
40 Burpees
30 Snatches (Power or Squat) (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
Max snatches with the remaining time (205/120)

We will kick off the Open CFIB style with drinks, loud cheers, loud music, and a lot of energy.  So even if you don't workout or worked out earlier in the day, come in, cheer people on and have fun.

Here are some pictures from last years 2012 CrossFit Open Snatch WOD.

dan cf open.jpg
janet cf open.jpg

Thursdays workout:
Strength:  Pick one of the two
1.  Weighted Strict Pull-Ups 2x2x2x2x2
or
2.  Light Snatches

WOD:
5 Rounds
400m Run
40 Double Unders

e cf open.jpg
tim cf open.jpg

Now that we know the first workout for the CrossFit Open, it's time to figure out a couple of important things.  Most important is to figure out which grunt you're going to do when lifting heavy weights.  Check out the following video to see what your grunt says about you and if you should modify it or not for Friday in order to get maximum results. (warning language in the video isn't work or school friendly.  Normally I wouldn't get this video approved by my censors but Erin is working out and not editing my post today.....woot woot!!!!)