Monday, February 11, 2013

If you haven't registered for the CrossFit Open what are you waiting for!!!
The WOD's of the CrossFit Open are varied and some will expose your weaknesses and others will highlight your strengths. As an individual you'll be able to see where you stand in your region, the world, and in your age group, which is pretty cool.  If that is not enough to convince you to sign up then how about this!  The Open is not only an individual test, but a test of CrossFit Beaufort as a community. After each WOD the "best" 3 male scores and "best" 3 female scores in our box are added together for our CrossFit Beaufort team. Based on these scores, CrossFit Beaufort will receive a ranking in both our region and in the world.   You may or may not have one of the top 3 scores for our box depending on how well the WOD plays to your strengths and weaknesses.  But you'll never know if you don't sign up.  Without your help, your CrossFit box can't be one of the top CrossFit's in the region.   

Here's a cool video from the 2010 South East Regionals in Jacksonville, FL!!
Hit "full screen" and enjoy! Check out Kyle @ 2:30 mark shouting out encouragement. This was the first opportunity Betsy and I had to meet Kyle. You'll see him again this week!!

2 rounds of:
10 Arm Swings/Circles
10 Leg Swings 
10 Walking Lunge
10 Shoulder Dislocates
10 OHS
100-200 Jump Rope single

EMOM 10:00
Even--3 Snatches (power or squat)
Odd---DU’s (pick a number and stick to it)

-rest 2:00

EMOM 10:00
Even--8 Strict Press
Odd---8 Box Step-ups L/R=1 (add weight to Rx+)

Rest 1:00

Plank Hold
3:00 (go unbroken or rest as little as possible

Recover then Cash-out with:
Double Unders
100 recommended, scale up or down as needed

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