Open wod 12.1 for Saturday- Everyone can do burpees so sign up people!

A. Push-Press 3-3-3

B. Deadlift 3-3-3

C. As many reps as possible of pull-ups

post loads/reps/results to comments.

**REMINDER: WE ARE CLOSED FOR TODAYS LUNCH CLASS: 11:30-12:30 time slot**

Register for the Reebok CrossFit Open (you have until saturday to do the first wod and sign up)

This year, the open wod is getting released on Wednesday nights (tonight). For programing purposes we are making our OPEN wod day on SATURDAYS, Classes are:

9:30-10:30am

11:30am-12:30pm

(10:30-11:30am is our free intro to crossfit class- make sure your not coming in this time slot expecting to do the open wod)

Now before you get ahead of yourself and start saying things like “what if I can’t make it in on Saturdays” let us explain a few things.

1) you are making a commitment by signing up for the open, so plan your schedule around doing the open wod on saturday morning. This makes it an Event and trust me it will be fun throwing down together!

2) Remember when your the only one in the class that day (doesn’t happen often anymore) but when it did, it’s pretty hard to get motivated. What this will do is create a hugely positive atmosphere with more people per class for everyone involved in the open and it will actually help your performance! Trust me, theres a reason why everyone PR’s during competitions.

3) If you absolutely 100% cannot make the saturday (it is over the course of 5 weeks) you can schedule to do the wod with us sometime on Thursdays (earlier in the week). I wouldn’t recomend this as our programming will revolve around doing the open wod on Saturdays and you will probably be a little stiff thursdays.

All in all, sign up for the open if you haven’t already! if you think its a waste of money “it’s only $20″ how much do you girls spend on your highlights in your hair???  and how much do you guys spend on wings and beer in one night??? Or maybe for some people its the other way around. haha kidding. But seriously, if me and cam can afford it, you all can too! Bring your credit cards on saturday when you come for the open wod cause we’re gonna sign you up for it after you do it. There, that touches on everything. Let’s have fun with it. Oh ya, and For anyone who is signed up for the open we’re selling our hoodies for $45.00 no tax (this price only applies for people signed up for the open) So if you sign up for the open and buy a hoodie it’s like you made $5.00 (think about it).

WOD:

As many rounds as possible in 10 mins of:

12 Front squats 135#/95#

15 Burpees

18 Kettlebell swings 1.5/1pood

post rounds/reps to comments.

5-4-3-2-1 reps for time of:

Power Clean and Jerk 185#/135#

Muscle ups

post times to comments.

“The Outlaw Guide to the Open” – The Outlaw Way

Today is Family Day and we will have Holiday Hours

Alternating repetions, For time:

50-40-30-20-10 reps of: Double unders

10-8-6-4-2 reps of: Power Snatch 135#/95#

post times to comments.

Sign up to participate in the 2012 Reebok CrossFit Games Open!

As many rounds as possible in 8mins of:

12 Wall Balls 20/14#
12 Pullups
50 Double-Unders

post rounds/reps to comments.

Sign up for the open It’s litterally for EVERYONE, be part of something fun, be part of something bigger than yourself. Find out how to register in our Upcomming Events Section.

21-15-9 reps for time of:

Power clean 115#/75#

Thruster 115#/75#

post times to comments.

Team wod

Gauntlet style, for time:

20 cal row

20 toes through rings

40 wallballs

50 kettle bell swings  1.5/1  pood

60 box jumps 16″/12″

70 jumping jacks

Post teams total time to comments.

Note: if you cannot perform toes through rings (your toes go through the rings) you will be doing V sits to ensure your are developing proper strength through range of motion. if you cannot perform a V sit the coach will help you with shortening the levers (bending your knees) so you can touch your toes on each rep.