Wednesday 161228

[rs-columns]

[rs-one_half]

[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]

Strength

[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]

Squatzzi

Back Squat Single

[/rs-box_content]

[/rs-one_half]

[rs-one_half]

[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]

WOD

[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]

In teams of 2 complete as many rounds as possible in 12:00 of:

Cal Row, 12/10 (pacer)

10 Power Snatch, 115#/75#

10 Bent Over Row, 115#/75#

For this workout, the row is the pacer. P1 will row the calories, 12 for men, 10 for ladies. P2 will work through the snatch and the bent over row continuing until P1 is off the rower. P1 will start where P2 left off on the barbell and this will continue for the 12:00. Communication is important today!

[/rs-box_content]

[/rs-one_half]

[/rs-columns]

[rs-space space=”30″/]

[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2016/12/Photo-Aug-24-5-21-43-PM.jpg” link=”” alt=”” width=”400″ height=”” class=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]

Who got to run into this dude this week?

[rs-space space=”30″/]

The 2017 CrossFit Games Season!

It’s almost 2017, and that means we’re just weeks from the start of the 2017 CrossFit Games season. The first step of that is the Open, 5 weeks of fun. If you’ve been here a while you know we do it up big with lots of fun events. You also know that from now until it starts you can expect a steady dose of peer pressure to participate. We won’t start that quite yet. We’re going to ease you in just a little bit! But for now, here are the dates so you can write them on the calendar!

The CrossFit Open: Five Weeks | Feb. 23 – March 27

17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27

Registration for the Open begins Jan. 12, 2017.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. 

Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.

Since 2015, the Open has offered a scaled option in addition to the prescribed workout. This option makes the all-inclusive event even more accessible to the masses.  

At the end of five weeks, the fittest move on to the next stages of competition: The Regionals and The Online Qualifier. 

Leave a Comment

Your email address will not be published. Required fields are marked *