03/06/15

Check out the video below for movement standards. Athletes and judges will be briefed before the start of each heat today. For scaled I will be changing it from pull ups to jumping chest to bar pull ups to put everyone on an even playing field. You can still do chin over bar pull ups, and you will do chin over bar pull ups if you’re signed up for the Open. But again, FNL is about having fun more than it is about performance! RX athletes will be held to a higher standard if they chose to compete RX. All athletes signed up for the CF Open will be help to the standards of the Open.

Scroll to the bottom for tentative heats. A handful of people are out of town, some went on thursday, and others have opted for sunday so heats will only have 6 athletes this time. Let me know if I forgot your name or if I put you in a heat you cannot make.

Don’t forget this week’s theme…LIVE, BREATHE, AND BLEED RED & BLACK

Team captains: before the last heat, I want to make sure that everyone on your team knows everyone. Last week was a little bit of a hectic mess since it was day one, but I want everyone to feel welcome. Make sure you introduce yourselves and make sure your team knows who they’re working with!

Make sure you bring something for the pot luck after the last heat. CFS will be providing pulled pork, roasted veggies, and beer.

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CROSSFIT OPEN WOD 15.2 – RX
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 lb / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 lb / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 lb / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

——————————————————————————–

CROSSFIT OPEN WOD 15.2 – SCALED
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

——————————————————————————–

SWEATSHOP
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead lunges (45 lb / 25 lb.)
10 ring rows

From 3:00-6:00
2 rounds of:
12 overhead lunges (45 lb / 25 lb.)
12 ring rows

From 6:00-9:00
2 rounds of:
14 overhead lunges (45 lb / 25 lb.)
14 ring rows

Etc., following same pattern until you fail to complete both rounds

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530pm
1.emily
2.kortney
3.lt
4.rob
5.sweatshop
6.sweatshop

600pm
1.stevie
2.james y
3.diana
4.sarah
5.max o
6.ashleigh

630pm
1.amy
2.james b
3.courtney
4.max l
5.caroline
6.open

700pm
1.nat
2.brandt
3.taylor
4.ling
5.jd
6.open

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