Wednesday 150114


7:15pm WOD time  every Tuesday, Wednesday and Thursday – Note time change. 

CrossFit 2015 – Open registration will begin on Jan. 15. More than 209,000 people participated in the Open last year, and this year the worldwide competition will be even broader and more inclusive. Scaled versions of the Open workouts will make their debut, as well as a new Teenage Division for athletes 14-17 years old.

The first Open workout will be released on Thursday, Feb. 26. As in previous years, the Open will be a five-week competition with one new workout per week. The week’s workout will be released each Thursday at 5 p.m. PT, and competitors will have four days to complete the workout and log their score on the Games site. Score submissions will be due before 5 p.m. PT on the Monday following the workout’s release.

The Open
Feb. 26-March 30, 2015
15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

We encourage everyone to sign up! Don’t think of it as being the best in the world, but rather wanting to see how you compare to other CrossFitter’s in your same age group, demographic area, men, women, etc. We will be doing the WOD’s each week so sign up and have fun with it!!!

Burpee Challenge Day 97

Dynamic Warm-Up-Mobility
Prepare for..

Coaching – OHS (Overhead Squat)

Chest-to-bar pull-up ladder. Athlete goes as far as possible adding one chest to bar pull-up every min up to 10 min

Rest 5 minutes

1/2 body-weight overhead squat ladder. Athlete goes as far as possible adding one over head squat every min. All athletes will work for at least 10

Competitors or athletes wanting to improve your Fitness level:

8 min AMRAP
8 Medball cleans 20/14
8 Wallballs 20/14
8 Burpees


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