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