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Strength
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Push Press
3 x 8 @ 65% 1RM
1 x max reps @ 50% 1RM
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WOD
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Complete for time:
5 Rope Climbs
10 Rounds for time of:
1 Deadlift, 345#/245#
10 Wall balls, 20#/14#
5 Rope Climbs
This once courtesy of Pat Sherwood, who passed it on when he hit this workout at CrossFit Quayaquill. Do those deadlifts look heavy? Scaling appropriately today is very important. Be smart with your weight selection as well as your form.
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[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/02/Photo-Jan-09-9-31-44-AM.jpg” link=”” alt=”Kristi” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
Kristi floating!
We’re one week around from hosting the first Open WOD of the 2014 season! The number of Evolve folks signing up continues to grow, which is awesome. Don’t regret being a part of it! How the Open is run changes a little bit each year. For all of the details it is worth your time to read through the 2014 CrossFit Games Competition Rulebook.
For those of you who have the goal to qualify as an individual for the Regionals, there are a couple of logistical needs that have to be met for your Open workouts. Specifically:
1. Each Open WOD must be judged by someone who has taken the 2014 Judges Course, and
2. Each Open WOD you perform must be videotaped.
We have 12 certified judges who will be on-hand throughout the Friday and Sunday Open WODs. For the video portion of the Open, we ask that those individuals attempting to qualify for Regionals provide their own device (phone, iPad, etc) to be used to video their workouts. This way the athlete has the file and can maintain it in the event they are asked to submit it later. We will make sure you have a certified judge, it would be awesome for you to arrange with somebody to video your workout. If not, we’re sure we’ll be able to find somebody to do it, but any arrangements made prior to the workouts will be helpful.
The info above was for a handful of our folks. For the rest of us who are signed up for the Open to simply be a part of it, to throwdown with friends, and to see what happens, you don’t have to do anything but show up! Each of you will be assigned a judge, and you may be asked to help judge as well. If you aren’t interested in judging, no problem. Then we’ll ask you to cheer for your friends and contribute to the awesome atmosphere of the Open at Evolve!
For those of you who have decided not to sign up for the Open but still want to be involved, we always have the need for judges, folks to help with paperwork during the WODs, and of course to contribute to the vibe by screaming loud for your friends! This is a really fun time of year, we hope all of you will be a part of it in some form or fashion! Keep an eye out for more details as the Open gets closer. Here’s to Evolve in 2014!!
