Friday February 21

Huge new PR's from several today. Keep up the big numbers.  Everyone should do really well on the Open WOD's.  Only 1 week left until the first Open WOD is announced.

2014 CrossFit Open Registration 

For those of you that are new to CrossFit, the Open serves as a qualifier for those athletes looking to make Regionals or even the Games.  The Open is the chance for individuals or a team from our box to try and make it to Regionals.  

The Open puts everyone on an equal playing field and gives us a chance to compare ourselves to Crossfitters all over the world.  We all do the same WOD, the same weight, the same reps, with the same standards.  The best part about the Open is that it gives us the chance to push ourselves past the point many of us thought we could go.

We will do the Open WOD's together, and each person will have a judge making sure they are making the standard.  It is a great opportunity for everyone to cheer each other one.  We encourage everyone to sign up, no matter if you just started or still struggle with some of the movements.  It is an exciting time for everyone in our box to support one another during five workouts in five weeks.  Last year almost 140,000 individuals signed up for the Open and our box accounted for 40 of those.  

Register at http://games.crossfit.com/.

Warm Up

Dynamic Warm-up

Skill

Movement Demo

Metcon

100 Double Unders

25 Deadlift (225/155)

25 Wallballs

25 Pull-ups

25 Box Jumps (30/24)

25 Power Clean (155/105)

50 Double Unders

25 Power Clean (155/105)

25 Box Jumps (30/24)
25 Pull-ups

25 Wallballs

25 Deadlift (225/155)

100 Double Unders