Friday, March 13, 2015

We want to send a shoutout to all of our committed 2015 CF Open athletes. Last week was brutal, but you showed up! Coach John (above) and Brett have consistently hit high scores to contribute to the team. Andrea and Tiare scored over 200 points on 15.2. It’s exciting to watch them workout — but just as awe-inspiring are many of you overcoming the odds, hitting PRs and pushing through the pain. Patti D. had a fever and still completed 15.2. Chris C. was peer pressured into doing 15.2 twice even though he is just getting back to CrossFit. Lily E. made it through tough overhead squats on 15.2. Steph hit 24 unassisted pull-ups in 15.2. Nikki and Anders hit PRs on their CJ on 15.1. Keoni suffered with us on 15.2 despite recovering through an injury. And Gabby came in after an overnight EMT shift to complete her workout. We couldn’t be more proud of your dedication. Each of you contribute to the momentum at the gym, which in turn, impacts our overall gym ranking. Beyond scores, though, is heart. And for that, you always come out on top! Effort fuels inspiration. Cheers to our next challenge!

5:45 A.M. SCHEDULE NOTICE: If you’d like to arrive early to warm up, Coach Anders will be at the gym 10 minutes prior to start time.

031315 WOD

A. Group warmup

B. Mobility / workout prep / heat assignments

C. CrossFit Games Open Workout 15.3

Rx’d


(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots


100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled


(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:

50 wall-ball shots


200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Masters


(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:

100 double-unders


50 wall-ball shots

7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Scaled Masters


(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:

50 wall-ball shots


200 single-unders

Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Teens 
(Teen Boys 14-15, Teen Girls 14-15)
Complete as many rounds and reps as possible in 14 minutes of:

100 double-unders

50 wall-ball shots


7 muscle-ups

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet