Workout of the Day (WOD)

Monday 2/24/14

This is your last week to register for the CrossFit Open.  This is a lot of fun....No, really, it is. At our gym, we dedicate every Friday to the Open workouts. We run the WOD in heats, we print score sheets, we assign counters - we make it a big deal. But we also keep it fun. We chant unintelligible songs and we dance goofy, choreographed dances sometimes too. It immediately bonds us because it feels like we’re going to battle together in a light hearted way.  Your friends in the gym are doing the Open so don't be shocked if they ask you over and over again if you're doing it too, they ask because they care.  Friends enjoy seeing their friends succeed, do well and hit new Pr's.

Yes, we’re all nervous, but when we put our hands in the circle and yell at the top of our lungs, it is our buy-in to the team. It roots us together in our community. If you know they’re willing to give it their all and possibly fail then you should too!

You’ll never know if what I’m writing is true unless you’re willing to throw your name up on that leader board, too, and go for it. Be open to exploring the best you have to offer right now in this moment along side your friends. More often than not, you’ll surprise yourself. And there’s no time like the present to find out. There is still time to register for the Open here.

Bernie doing some weighted chin ups

Bernie doing some weighted chin ups

Strength:
12 Minute EMOM
First Minute 8 Chest to Bar Pull-Ups
Opposite Minute 5 OH Squat (135/95 Scale up or down based of experience level)

WOD:
21-15-9
Wall Balls (20/14)
Deadlift (225/155)