OPEN participants remember to SUBMIT YOUR RESULTS!!!!!
Congrats to all of you that participated in the second OPEN workout. We had a pretty good turnout on Friday night despite several people being out of town. Sunday saw a big crowd to watch quite a few people repeat 17.2. We saw some great effort put forth all weekend…it is very rewarding to see people breakthrough into new territory. Emily, Laurie and Kim really got their pull-ups working, Jill lunging like crazy, Matt finishing the 1st round of muscle-ups, Mark and Nate pushing each other to the brink, Bryant and his fashion statement, Laura knocking off 2 minutes, Buckskinny adding 23 reps and Aubree getting out of sick bay to crush her workout. Those are just a few of the highlights I got to witness.
As far as the Lur’s Challenge part of the competition goes I will post results through 2 weeks tomorrow. This week your team can earn points 4 ways;
- 1st, Attend FRIDAY NIGHT LIGHTS, (1pt/attendee).
- 2nd, Put a picture on your CrossFit Games profile page and write a short bio, ( 2pts/person).
- 3rd, As a Team earn 10 points by showing up at the 17.3 workout with a definite/recognizable theme.
- 4th, Your results in the 17.3 workout.
Use your team’s square on the whiteboard to communicate with each other. Don’t panic if you have a teammate miss a workout of if you miss one. Every team will endure some adversity. We have 3 more weeks and a lot can happen. The big lesson here is….Take care of the things that you have control over!!!!
CEC UPDATE: We still have a few people who have not done the post CEC workout and or have not submitted their Week 6 score sheets. The Commish has set a deadline of Wednesday at the end of the day to finish up any CEC requirements.
Corey working…Matt judging.
Warm-up, (15min): 1/2 Tabata Wallball, GPU, Hollow Rocks. Dynamic Stretch
Strength, (15 min.): Back Squat
10/40 8/50 (6/60)3
You have two options today for the WOD. Depending where you are on recovery from the OPEN workout from this past weekend, choose the WOD that suits you best. Tomorrow you will perform the option that you do not choose today.
WOD: Option #1 HOPSCOTCH
For Time:
100 Double Unders
Row 1000m
75 Wallball 20/14
Row 1000m
100 Double Unders
Option #2 DUNCE CAP
15 min AMRAP
5 Deadlift BW
10 HSPU
20 Mtn. Climbers (R+L=1)
Icing: Saddle 1 min. then Frog 2 min. then Saddle 2 min.