8AM GWPC (come to back gate):

CrossFit Games Open 2012 prep.

This is for Athletes planning to compete for Team CFEB in the upcoming Open.

Registration Link

Those of us who have experience in CF competition (which is super-fun) will explain what it is like to those of us who do not.

You should meet the following minimum standards (injury etc. notwithstanding):

Able to perform pull-ups (chest-to-bar preferred)
Able to perform strict push-ups
Able to achieve full squat depth with a flat back
Able to Deadlift 275/155
Able to Squat 185/135
Able to Clean and Jerk 135/95
Able to Press 95/65

In addition to perform competently, you should be able to do all of the following (not required):

Rx Checklist

If you cannot do the minimum, above, but have a lot of heart and think you can get it by the time the open rolls around, email me and we can discuss it.

Games Athlete WOD

A: 2011 CrossFit Games Open WOD 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches 75/55

We will be doing this in pairs: One person works, the other Judges. The judge is never wrong. If you have not experienced this before you will get to see what it is like to have a judge count (or not count) every rep.

B: Skill work or testing of Rx Checklist above in remaining time.

C: Any other crazy-ass shit that people come up with to try, within the limits of reason and safety.

WOD 120115

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

Five rounds of:
15 Kettlebell swings (any weight)
15 Lunge steps (in place)
15 Sit-ups

Post time to comments.