WOD for Wednesday 240228

The Open begins tomorrow (Thursday)!

The 1st WOD will be announced by CrossFit tomorrow at noon. Those participating then have until Monday at 5 p.m. to turn in their scores online. So, yes, you can do the WOD as many times as your body will allow to try to get your best score if you want....personally, I'm aiming to be in the one-and-done camp. We will be having our annual Friday Night Lights Open WOD's every Friday for the next 3 weeks. This means Friday's WOD will be the announced WOD put out by CrossFit to test our fitness. For those elite athletes, this is their first step in their journey to compete for the title "Fittest on Earth". For the rest of us, this is a great annual measuring stick to see how we've progressed.

I highly recommend signing up and participating.

Friday evening classes will be a combined format where you show up and sign up for a heat to participate in. We will also need your help judging and cheering on your friends. It's a great time to test yourself and enjoy a workout.

Like always, we are just trying to get in better shape and have a good time doing it. Some will take it more serious than others. Regardless, you be you. Come, work out and have fun!

DEVILED EGGS (blech!)

Scaled movements will be available for every movement...so come!!

3 Rounds

25ft Handstand Walk

500m Echo Bike

2 Wall Walks

500m Echo Bike

-rest 3 minutes-

3 Rounds

3 Ring Muscle Ups

12 Dumbbell Front Squats (2x50/35)

3 Bar Muscle Ups

12 Dumbbell Step Back Lunges (2x50/35)

STRENGTH

1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 65% 1 RM Clean and jerk

1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 70% 1 RM Clean and jerk

1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 75% 1 RM Clean and jerk

1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 80-80+% 1 RM Clean and jerk

*Pause Squat Clean: Pause in receive for 2 seconds.

**Pause Jerk Dip: Pause in bottom of dip for 2 seconds.

***Pause Split Jerk: Pause in split jerk for 2 seconds.