Funday

WOD: Just Show Up...

10 Reasons to do the CrossFit Open

THE OPEN’S NEW SCALED DIVISION: 7 REASONS TO SIGN-UP EVEN IF YOU DON’T CARE ABOUT COMPETING

Thursday

Pendlay Row: 5, 5, 5, 5, 5

       then...

Complete for TIME:

   500m Row

    40 Air Squats 

    30 Situps

    20 Push-Ups

    10 Pull-Ups

That’s a very reasonable standard. It tests strength, strength-endurance, and the ability to endure a demanding workout. Here’s how CrossFit interprets times (Male/Female):

3:45, 4:40 — Elite
4:30, 5:35 — Pro
5:15, 6:30 — Expert
6:15, 7:30 — Collegiate
7:15, 8:30 — Intermediate
8:15, 9:30 — Novice
9:15, 10:30 — Beginner

11 Ways to Assess Your True Fitness Level

Wednesday

8 rounds – Every 3min Complete

   200m Run

   10 Dips

   3 Overhead Squats (95/65*)

The SEAL Code

Here is an excerpt from the credo of the Navy SEALs: “I will never quit. I persevere and thrive on adversity. My Nation expects me to be physically and mentally stronger than my enemies. If knocked down, I will get back up, every time. I will draw on every remaining ounce of strength to protect my teammates and to accomplish our mission. I am never out of the fight.”

Tuesday

Today, we'll find your GRID Score

GRID Score