2.03.2015

W.O.D. 2.4.15






Today's workout comes from the brain of Ben Bergeron, owner of CrossFit New England and http://competitorstraining.com/.  The workout is designed as a test of the common movements in the CrossFit Games Open.  With the Open starting in 3 short weeks, this should serve as a litmus test to determine any movements you should be working on before classes, after classes, and during Open Gym time.  If you find any of these movements particularly more challenging than the others take time for extra practice in the coming weeks.  Also, please bear in mind that very few athletes will be able to complete the entire "round" in the 20 minutes, however, you should scale accordingly so that you can at least start the barbell movements!

"Open Test"

AMRAP in 20 Minutes of:
50 Wall Balls
50 Double Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Snatch (145/100)
10 Muscle-ups

If you haven't registered for the Open, do so!  Don't forget to join both the CrossFit King of Prussia affiliate AND team!  With the introduction of a scaled division this year, there's no excuse for anyone NOT to participate.


Community Notes:
On Saturday 2/7 we are offering a YOGA class at 11:00AM and also a FREE Family WoD at 1:00PM...in addition to our regular 9/10 AM Classes and CrossFit Kids at 10:00AM.

On 2/14 for the Annual Valentines Day Massacre we will offer FREE babysitting at the 10AM session.

Quote:
“We are what we believe we are!”
 ― C.S. Lewis

7 comments:

Giulia Umile said...

Holy cannoli!!!
Please tell me I will have some company at the express wod tomorrow!

CFKOP iPad said...

6am

Jill C 200 (band)
Justin 253 Rx
King 257 Rx
Pete 269 Rx
Theresa 268 sc
Josh M 247 sc

Giuls

denise wolko said...

i am at the express Giuls!! i may DIE, but i will be there.

CFKOP iPad said...

Express
Giuls 260rx
Jon p 250rx
Dana 267 10#/pull-up/63
Denise 246 10/25du/rom/bnd
Rich a 279rx

CFKOP iPad said...

430

Colton 260 sc
Ryan 267 girls weight
Roman 260 100#
Keith 256 Rx
Eric 260 sc
Alejandra 275 sc
Jonathan 262 singles
Josh 271 25 dubs
JZ 267 sc
Carmen 190 sc
Alison 262 rom c2b
Ly 230 sc

Giuls

CFKOP iPad said...

530

Josh 236 sc
Luke 209 sc
Regi 230 no c2b
Shawna 203 sc
Britt 250 sc
Meg B 257 sc
Ryan A 222 sc
Jen 280 sc
Alona 220 sc

Giuls

Paul S said...

930, SC

Jill H. 279
Jackie 270
Christ 271
Kara 280
Tatiana 285
Darcy 260
Kim G. 273
Pam 290
Manisha 280
Diane 282
Jessie 272
Jill A. 265
Jonathan 280

Everyone at the 930 took what Aimee said to heart and all scaled appropriately to get to the barbell movements. #YesSensei