WOD
45 min AMRAP
Burpee Pull ups
Check out this demo of a burpee pull up
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April fools…real wod is below….
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It’s always bitter sweet when The CrossFit Games Open comes to an end. The past 5 weeks have been a amazing. From athletes like Andrew C nailing his first double under to Kelly and Lauren getting multiple chest to bar pull ups. Heavy weight was raised from the ground with poise and confidence, bodies flew like dolphins in the pacific while performing muscle ups on the rings and people did burpees over the bar because they had to. We as coaches are grateful to watch, help and push you everyday, but during the open people rise to another level. Your effort as athletes has been inspiring. For most of us it is a short five week season, but hopefully we take away a feeling of accomplishment and pride!
Our support and encouragement will never stop. We had 77 members participate this year and I know we will have more next year! Just remember this experience and how the constant effort to better yourself is truly worth it.
We’re proud of everyone regardless of performance because it’s the effort that goes into it which is beyond words for us. However there always seems to be one workout that people want vengeance on! What exposed your weakness? Did you want one muscle up or to work another 3 minutes on chest to bars? Take your weakness and train it! Hone in on it and make solid improvements.
In June we will take VENGEANCE on the 2014 CrossFit Open! We invite anyone and everyone who wants to repeat one of the open WOD’s back to destroy their old time/reps. We will announce the date and time in a few weeks! Your job now is attack your weakness!
Below are a few highlights from the open this year
Lex on 14.1
Franey flying high on 14.3
Buck pretending to judge while he checks out Eric’s lats.
Annie on 14.5
Skill WOD
Toes to Bar
(the coach will take 5 to 10 min to help people work on toes to bar)
If you have toes to bar complete 5 every 20 seconds for as long as possible- Score total toes to bar
Strength WOD
Take 10 min to find a heavy 1 RM Push Press
(the bar starts on the ground, use this as a warm up for the WOD, no score for weight)
WOD
7 Push Press (115/75)
21 Double Unders
7 min AMRAP
Alexa hitting 14.5 while Kristen and Kelly cheer her on.
Competitors WOD
Skill WOD
Toes to Bar
Complete 5 every 15 seconds for as long as possible- Score total toes to bar
Strength WOD
Push Press 3/3/3/3
WOD
7 Push Press (135/95)
21 Double Unders
7 min AMRAP