Winter Open WODs and Instructions (3 SPOTS left for Get-Some Challenge)

Workouts for the Winter Open.

Athletes must arrive in time for registration which opens at 7:00am.  The first heat for WOD #1 will begin promptly at 8:00am.

WOD #1

3 rnounds:

8 ground-to-overhead (M-155/W-95)

Sprint with Med Ball (approx 200M) (M-20/W-14)

15 Pullups

12min cut-off

WOD #1 Scaled A

3 rounds:

8 ground-to-overhead (M-115/W-75)

Sprint with Med Ball (approx 200M) (M-20/W-14)

15 pullups

12min cut-off

WOD #1 Scaled B

3 rounds:

8 ground-to-overhead (M-115/W-75)

Sprint with Med Ball (approx 200M) (M-20/W-14)

15 jumping pullups

12min cut-off

Further scaling available as required.

WOD #2

8 rounds:

4 Deadlifts @ 1.5x bodyweight

8 Burpee Box Jumps (24″ M/20″ W)

12 Wall Balls (20-M to 10′ target/14 W to 8′ target)

Cut-off 22min

WOD #2 Scaled A

8 rounds:

4 Deadlifts @ 1.25x bodyweight

8 Burpee Box Jumps (24″ M/20″ W)

12 Wall Balls (20-M to 10′ target/14 W to 8′ target)

Cut-off 22min

WOD #2 Scaled B

8 rounds:

2 Deadlifts @  bodyweight

4 Burpee Box Jumps (20″ M/12″ W)

6 Wall Balls (20-M to 10′ target/14 W to 8′ target)

Cut-off 22min

Further scaling available as required.

Weigh-in will occur during registration.  We will use your exact weight and follow traditional elementary school rounding rules to the nearest 5lbs.

Range of motions will be standard, but we will provide detailed range of motion instructions prior to the workout.

Scoring will be cumulative between the two workouts.  We will follow the “Every Second Counts” format.  Athlete with the lowest score at the end of the day will win.

By NOON on Thursday we must receive an email from you stating whether or not you will do the workouts as prescribed, or which scaled version you will do.  If you are requesting further scaling, tell us, in your email what that scaling will be!  Looking forward to it!  Send your emails to: winteropen@crossfitworks.com.

Update on the Women’s Get-Some Challenge: As of noon today there are 3 spots left. This is an awesome group of women whose coaches are chomping at the bit to GET THEM SOME.  Don’t miss out.