WOD – Saturday 1/21

The Open is coming. We have been talking about it in class, but if you’d like a little more information on how we run it at CFP. The short explanation is that for 5 weeks, CrossFit corporate releases a workout every Thursday night that can be done in the gym from Thursday night to Monday night. We will be doing the workouts as a gym all day Friday. However, if you sign up for the intermural open, you will be put on a team and if you come simply wearing your team shirt during Friday Night Lights (4-6pm) you will earn your team 1 point. You don’t even have to do the workout that night, you just have to show up and show your team pride. The team with the most points at the end of the 5 weeks will earn their spot on the trophy. There are many more little rules and a ton of different categories to sign up for; Rx, scaled and even masters.

Here is the link to the facebook page. Let me know if you have any questions and if you’d like to sign up there is a binder up front. Get your name on the list so your eligible for the draft.


Spend 2 minutes in Z1
Then 2 rounds
10e single leg deadlifts (10 a side with perfect form)
20 sit-ups

Banded hamstring and spine mobility

Deadlift – find a 3 rep max
*attempting no more than 5 working sets

3 rounds
400m run
21 KBS (53/35#)(44/26#)
12 pull-ups
*CFP benchmark. Make this as hard as you can manage. If the weather doesn’t cooperate, we will sub in 500m rows.

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