So, tonight’s post will detail how the next five weeks will be set-up in terms of workouts and recommendations for those of you who chose to have fun by participating in the Open. For those that are unaware, each new Open WOD is announced on Wednesday of that week at 8PM. As such, our schedule for Thursday, Friday, and Saturday will reflect that. Here we go:
General Notes: The recommended method for participating in the Open is to perform the WOD with the big group on Saturday morning. If you cannot make it, then you will have the option to perform it either Thursday or Friday during your normal class time. In any case, the Open WOD is the only thing you will perform in that session, so no skill work as we usually do. If you are not participating, then you will simply follow the normal WOD postings.
Wednesday: CrossFit HQ announces Open WOD at 8PM
Thursday: This will be the day where you have a chance to try out and practice the movement combinations for the Open WOD during the normal skill session. You may then participate in a scaled down version of the day’s normal WOD. If you are not able to perform the Open WOD on Saturday, you have the option to do it either today or Friday.
Friday: This will be a day full of lots of mobility and active rest. Come to the gym and spend a lot of time getting to know the lacrosse balls, foam rollers, and MWOD posters that are hanging up. Work on any problematic areas, you all have and know them well enough by now. Saturday participants will NOT be allowed to do a WOD today. If you are not able to perform the Open WOD on Saturday and missed doing it on Thursday, then you better get it in today.
Saturday: This is where the party will be at. Bright lights, big production, huge crowd, raucous roars! THIS is when you where you want to spend your next several Saturday mornings. Even if you are not participating in the Open, I highly recommend coming out to support your fellow CFG’ers…we will certainly need it!
Without further ado, here is what they released for WOD 13.1:
17 minute AMRAP of:
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs
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Regular Programming:
A. Skill:
Back to the Skills Board!
B. MWOD:
Athlete’s Choice
C. WOD:
For time –
Run 800m
30 Muscle-Ups
Run 800m
***As always, there IS a scale for this one***
