Saturday, February 18, 2012
Wednesday, February 15, 2012 at 03:48PM HOLIDAY SCHEDULE: NO MORNING CF CLASSES THIS MONDAY. THERE WILL BE 11 AND 12PM AND ALL EVENING CLASSES.
Just a reminder to register for the CrossFit 2012 Open. CF Balance will be hosting the WODs on Thursday evenings at 8pm. You may pre-register through our site up until 12pm Wednesday afternoon. We will be arranging heats Thursday morning. If you are late pre-registering, email Danielle. CF Dupont will be holding the Open WODs on Friday evening at 5 and 6pm. 
Unsure of participating in the Open? Test yourself in last year's Open WOD. Enjoy!
WOD for Saturday:
Partner Warm-up: For time complete 20 Burpees (10 Burpees each partner)
Each team of 2 will have a (dynamax ball). Partner 1 will complete a thruster- throw the ball in the air to the Partner 2. While Partner 2 catches and does the same, Partner 1 will have to complete a burpee and receive Partner 2's toss. Make sure these are high tosses (to enable time to complete your burpee). The burpee will not count for passes not caught. Your objective is to get through as quickly as possible.
AMRAP for 15 minutes of: (Crossfit Open WOD #2)
155 pound Deadlift, 9 reps (155/100lbs)
12 Push-ups (Hand Release)
15 Box jumps (24/20in)
Post rounds to comments.
Reader Comments (8)
8 complete rounds + DLs + HRPUs + 8 BJs as Rx'd
7 rounds + DL + 3 HRPUs rxd
5x2-3 kipping pull ups
7 rounds + 4 HRPUs
scaled DLs to 115# and used 20" box
plus the inevitable 100 DUs
8 rounds + DL's+ HRPU's
Outlaw CrossFit
8 min AMRAP
12 wall balls
12 pull ups
50 double unders
(3 rounds + 13 double unders)
Rest 12 mins
15 mins to est 1RM of 3 hang squat snatches
Rest 5 mins
7 muscle ups
21 box jumps 24"
35 kettle bell swings 24kg
35 hand release pushups
5 muscle ups
21 box jumps 24"
35 power cleans 115lbs
35 burpees
3 muscle ups
21 box jumps 24"
35 GHD situps
35 push jerks 115lbs
(27:30 for time)
5 rounds, 12 BJs
scaled to 100# for DL
Saturday: 2 rounds: 100 du's/ 10 pushups
Sunday: at Crossfit Great Barrington (MA)
"Erin"
5 rounds
21 pullups
15 DB split cleans
I scaled this a lot -- probably too much, but the 105 pull-ups were intimidating. So I scaled the reps and did 15 pull-ups and 10 split cleans @ 20# each arm, 5 rounds, total time 13:38. I probably could have done the full WOD, but in twice as much time and I would have torn up my hands. Kinda glad I didn't, with the Open coming up...
5 rounds and 9 DLs scale to 115 in 15mins