February 18, 2014

Kristi, Teri, Brenda & Carley

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THE CROSSFIT OPEN STARTS NEXT FRIDAY:

If you can do 80% our Fitness WODs as prescribed in our blog, we encourage you to log-in and register for the CrossFit Open.

Here are the important things to know about the Open at RXD:

We will have a competition night on Fridays at 6pm for five weeks (Feb. 28th – March 28th).

Those registered for the Open do the workout at the competition night.

All are invited to attend competition night and assist as a judge or just cheer on our athletes.

There will be no scaling during the competition night.

The weekly Open WODs will be programmed for all Friday classes and scaling will be allowed in class.

Registered athletes must have a judge to confirm standards and count reps.

If you can’t make Friday nights, you can do the workout during a class or anytime before Monday night.

After completing the workout, you must log-in to your Open account and enter your score.

All workouts must be entered prior to Monday at 5pm.

CrossFit RXD will then verify your score for it to count.

HOW DO I REGISTER?

Go to:  http://games.crossfit.com/

Click on LOG-IN

Get registered.

Enter your gym as: CrossFit RXD Placentia

Enter your team as: CrossFit RXD

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WOD:

For time:

800m Run

50 Back Squats

50 Burpees over Barbell

50 Toes-2-Bar

800m Run

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Bar taken offf the floor:

Fitness (95/65)

Performance (135/95)

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Supplemental Performance Training:

3 sets of:

5 Snatch (full squat, TNG)

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3 sets of:

7 muscle-ups

(Max reps if you can’t get 7)