Today’s WOD will be the CrossFit Games Open 13.1. Please arrive on time – or even slightly early – to warm up. We will need to start as soon as possible as each class will likely run at least two heats of this WOD.
- 40 Burpees*
- 30 Snatch (75/45lb)
- 30 Burpees
- 30 Snatch (135/75lb)
- 20 Burpees
- 30 Snatch (165/100lb)
- 10 Burpees
- Snatch (210/120) – as many reps as possible in time remaining
* Burpee is the 2012 Open standard with a 6-inch touch with both hands. For descriptions of all movement standards, see: http://crossfit-games.edgesuite.net/sites/default/files/CFGOpen2013_EventScorecard_13-1_Final.pdf
Master’s athletes above 55 have a different weight requirements on the bar. We do have a few – see your coach for specifics.
Scaling options for beginners: 1/2 the reps and start snatches with unloaded barbell. Make small increases to the weight on the barbell for each set of snatches.
BJ posted this up on FB today – I love this:
The Critter Pledge
As the CrossFit open kicks off and the excitement builds it’s easy to be awed by the athletic prowess and seemingly superhuman feats of the sport’s top athletes. However, it is the modest “average guy” athlete that I identify with and that truly inspires me. You would expect a lion or tiger to demonstrate strength and power, but what about those unassuming critters like the honey badger and wolverine? What do they do when called to action? …they tear s*&% up!! They have heart. When it’s time to put up or shut up, they don’t consider their size or abilities, they just get the work done. Now, I’m not an imposing figure, not the strongest or the fastest, but deep down I’m as critter as they come! And I vow to throw myself into the task at hand with fearless abandon, to go HAM and find out what I’m made of. So whether you’ve been blessed with all the natural ability God has to offer or you’re building it from scratch; find your inner critter and go get you some! Have fun and good luck!
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Endurance WOD @ 4:30PM – should be a beautiful day for it!
For time:
Run 1 mile
50 push ups
Run 1 mile
50 Squats
Run 1 mile
