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
1.22.2015
Funday
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
1.21.2015
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
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
1.20.2015
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.”
