Current team – Wed 1.18.17

 In W.O.D.

Our current team for the CrossFit Open consists of Phil and I.  Not much of a team yet!

Strength:  Shoulder Press 3-3-3-3-3

Conditioning:  AMRAP for 20:00:
– 5 Handstand Push Ups (Performance: Strict from floor, Fitness: 1 abmat, Health: Shoulder Press – choose weight)
– 10 Pistols – alternating (Performance/Fitness: Rx’d, Health: 10 perfect Air Squats!)
– 20 Warrior Sit Ups (Performance: V-Ups, Fitness/Health: Rx’d, )

*The goal of this WOD is to keep moving!  So for the “Health” levels, I want you focusing on Basic movements that don’t require advanced skills – instead Improve your Shoulder Press and improve your basic Air Squats!  The Warrior Sit Ups should mimic the movement of Knees to Elbows or Toes to Bar.  V-Ups require straight arms and legs!


*Optional Strength:  Wendler Week 3 Day 3:

– Bench Press
75% x 5
85% x 3
95% x 3+

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form).


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HERE is a quick tutorial on how to sign up for The Open.

The CrossFit Games Open tagline this year is “Where grassroots meets greatness”: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach regionals and fight for a chance to make it to the CrossFit Games.

It’s easy to sign up.  Simply go to games.crossfit.com…..

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