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Monday 2/24/14: CrossFit CSA WOD & Open Rules

ALRIGHT GUYS AND GALS. THE OPENING WEEK OF THE CROSSFIT OPEN HAS ARRIVED! Please read the following rules to understand how we’ll be running the Open here at CSA…

Each workout of the week will be announced at 5pm PST. I’ll have my computer there so we can all huddle around and watch it live. Anyone who would like to perform the workout that evening can do so at 730 that evening after the last Crossfit class has concluded. However, the OLY class with Max at 730, and the Gymnastic class at 830 with J-Gray, will be going on those evenings so please be respectful and not cause too much commotion.

Friday’s workout of the day, for all classes, will be the Open WOD. You’ll be able to come in and perform that workout with the class. We will also hold makeup sessions on Saturday for those that wish to perform/repeat the Open workout.

Keep in mind that during your Thursday training, you may wish to consider not going too hard if you plan on hitting Fridays class, as Thursdays movements might be repeated the very next day. I’m not aware of the Fridays WOD ahead of time, so i won’t be able to plan for no interference with the movements. But this is all I suggest in altering your routine. One of the biggest mistakes athletes make is thinking they need to rest up most of the week, and only hit the Open workout hard. Keep your routine, active rest Thursday, hit it Friday. No need to alter much else.

There will be no Sunday makeup days.

Monday, you can make-up the wow in-between class times only.

You must have a judge present.

A trainer must be present to witness the judging.

You cannot film the workouts and submit them to me because i simply won’t have the time to review video wods.

All Comp team members, you will need to have your workout filmed, AND be judged by a CERTIFIED JUDGE who has passed the online judges course.

More rules forthcoming…

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Workout of the Day

Begin an on-running clock, and at 3,2,1, GO….

A.
Complete as many unbroken reps as possible of:
Wallballs

Then, at minute 5, begin Part B

B.
Complete as many rounds and reps as possible in 5 minutes of:
6 Power Cleans (185/125 lbs)
12 Toes to Bar

Rest exactly 5 minutes, and then at minute 15 begin C.

C.
Complete as many rounds and reps as possible in 4 minutes of:
Max Burpees to 6″ target

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