In the CrossFit Open - Jan 12/17
In the Open
CrossFit Registration begins today!
It's the start of another Open season. Registration for the 2017 CrossFit Games open begins today! Head to games.crossfit.com to register!For those who haven't participated in the CrossFit Open or are new to us and have know idea what we're talking about, take a look at this video CrossFit HQ released last year! Also talk to your fellow community members as it is a time for firsts, a time for community and a great way to meet other people challenging themselves as well. The Open should be about Fun!
Thursday January 12th 2017
Focus:
Weighted Pull ups5-4-3-2-1superset withDB Rows8-8-8-8-8Superset withBanded Tricep pull downs10-10-10-10-10.
Workout Of the Day: 10 min Cap
2 RFT9-6-3DB Thruster 55/35Pull upsRest 3 Mins Lvl 4 Comp: 6 min cap** Same as Above**UnBroken Sub 90 sec.Lvl 2 Fitness2 RFT9-6-3DB Thruster 35/20Pull upsRest 3 Mins.Lvl 1 Technique2 RFT9-6-3DB Thruster 25/15Ring RowsRest 3 Mins.
Cash Out:
"The 3/4 Crucible"45 sec Max Cal Assault Bike
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Check back each night at 8pm for the next days WOD
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