Tuesday 130122

Oly Skill

Complete 1 rep every :30 for 4:00 of:

Clean and Jerk @ 50% 1RM

For this squat the clean and focus on perfect technique and maximum speed.

WOD

22 – 16 – 10

2 Handed Kettlebell Snatch, 55#/35#

Jumping Squats, 45#/25#

After the 22, 16, and to finish, complete 3 rope climbs. 

KD huckin the wall ball!!

On January 30th registration opens for the CrossFit Open. This is the first stage of the CrossFit games season. The Open qualifies folks for the Regionals, who then compete for a shot at the Games. The Open will happen from March 6 through April 7th….5 weeks of fun! As we have for the last 2 years, Evolve will be a registered host affiliate.

A brief background as to how it works. Each week a new WOD will be announced by HQ. Folks participating in the Open will have a week to complete the WOD, enter their score, and have it validated (which will be done by us if you complete the WOD at Evolve). Once your score is entered and validated, you'll show up on the leader board.

What does this mean to me? Well, it depends. If you've been at this thing for a while, are a competitor, and want to see where things go, you'll register for the Open and work your ass off to post the best score you can. Evolve has fielded a team at the Regionals for the last 2 years and we don't expect that to change. There will be another post on the team requirements, but Gino and I have committed to the fairest, most transparent process possible to select who competes on the team…it's where you place in the Open. The top 3 Evolve guys and top 3 Evolve ladies as determined by the 5 WODs of the Open will be on the team. If you want that shot, you have to register and complete all 5 WODs!

For those of you who aren't trying to go to Regionals, who aren't interested in being on the team, or aren't really interested in competing at all, you still should sign up! Why you might ask? Because just like in years past, you're going to do the Open WODs regardless. The weekly WOD will be part of our programming during the 5 weeks. There will be 2 days a week (to be dermined) where the Evolve WOD is the Open WOD. If you're going to do it anyway, why not register and see what happens? Though this is a hectic 5 weeks for affiliate owners, it is also an amazing experience. The level of energy skyrockets, and these days feel like a competition with all your friends cheering each other on, it is so good! Ask those who have been around for a few years and they'll tell you, this is an awesome experience to be a part of.

We'll continue to post about the Open and keep you up to speed on everything. Please consider participating. Many folks have had breakthroughs while particpiting in the past Opens, this might be a great push for you too!