Friday, Oct. 11, 2019

The Open is here!

The CrossFit Open has officially started. This year we are mixing things up and splitting you into teams. We have 6 teams with 9 athletes on each team for a total of 54 athletes.

How it works: Each member on the team will complete the workout each Friday. (you can choose any of the class times on Fridays)

Teams will be announced tonight

I didn’t sign up, can I still workout on Friday? Yes absolutely!

Team captains will be announced Friday by 5PM

If you can’t make Friday: If you cannot make Friday you must complete no later than Monday at 1:00PM. You are responsible to get it to your team captain and the team captain will text me.

What if I miss a workout? Your score would register as last place for that week. Example- say there is 10 people: most available points would be 1 last place would be 10. Lowest score wins at the end. Also, you must make all workouts in order to earn your tank or tee

Does RX rank higher than scaled? No. Lets say one week has 20 RX and 20 scaled. Top RX would get one point last RX would get 20 points. Top scaled would also get one point and last scaled would get 20. This was just an example but they will both rank the same

Will people see my score? No, after the wod is complete you will give your sheet to the coach and it will go into a folder. On Tuesday we will post the teams total score for the week

Is there other ways to score points? Yes! That is the fun part. This weeks bonus is to come up with a team name by Monday. There are 6 teams so best name is 1 point and worst name is 6 points. Remember lowest score wins! The other challenge is to start a team group thread. The assigned captains will be texting you. Must show proof of thread by Monday.

I’m really nervous, is it going to be challenging? I’m nervous too! Yes it will be challenging but we are stronger together! We don’t have to do this we GET to do this. At the end of the day is just exercise and what a great time of year to stay in shape! We are so proud of all of you for signing up and getting out of your comfort zones!

If you have any questions please text Frank 280-5623

And here is 20.1!

A. Warm-up: Coach’s choice

B. 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees 

♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes 

WORKOUT VARIATIONS 

Rx’d (Rx’d Ages 16-54) ♀ 65 lb.
♂ 95 lb. 

Scaled (Scaled Ages 16-54)
♀45 lb., may step over bar on burpees ♂65 lb., may step over bar on burpees 

Teenagers 14-15 

♀45 lb. ♂65 lb. 

Scaled Teenagers 14-15 

♀35 lb., may step over bar on burpees ♂45 lb., may step over bar on burpees 

Masters 55+ 

♀45 lb. ♂65 lb. 

Scaled Masters 55+ 

♀35 lb., may step over bar on burpees ♂45 lb., may step over bar on burpees 

NOTES 

Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1… go,” the athlete may pick up the barbell and perform 8 ground-to-overheads then 10 bar-facing burpees for 10 rounds. 

The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap. 

There is no tiebreak for this workout.