2/10/12

Crossfit Games Open CrossfitGamesOpen starts February 22nd, 2012. I thought it would be fun to post 2011 Open WOD’s over the next couple of weeks to see how we stack up to the 26,000 athletes that signed up for the Open last year. To learn more about Crossfit Games Open workouts CrossfitGamesWorkouts. The idea of putting together a “team” sounds fun. If anyone is interested let me know and I’ll set up an account to register one.

Warm Up:

Samson stretch (3/leg @ :15 sec)
10 squats (hold at bottom for about 5 secs/rep)
Forward folds
Hip openers

Xfit WOD:

AMRAP for 15 mintues:
9 Deadlifts (155#/100#) – scaled (145#/90#)
12 Hand Release Push Up’s
15 Box Jumps (24″/20″) – scaled (step up’s)

Please watch WORKOUT to understand how the deadlift, push up and box jump reps are counted. No worming! The equipment below will allow for 6 men and 6 women to participate. We will need to run 2 heats to complete the WOD.

Equipment needed;
3 45lb Olympic bars
3 35lb Olympic bars (1 in storage room, 2 in weight room)
All 45lb, 25lb and 10lb plates in storage room
6 5lb and 6 2.5lb plates in weight room
3 sets of 24″ and 20″ box jumps

Post total rounds plus reps in last round not completed.