Walder Frey

Tuesday Feb 19 2019

This week Thursday, the annual CrossFit Open begins (open.crossfit.com/english). 
It's a worldwide test of general fitness and we've been participating in it as a gym since 2011! For 5 weeks, starting February 21st at 7pm, CrossFit headquarters releases a workout for the entire world to complete by Monday evening. Through the years, the Open has grown to over 200,000 worldwide participants.

Every Friday, the released Open workout is programmed for the entire gym to complete, and if you're signed up for the Open, you get to partner with another athlete in class and take turns doing the Open WODs, encouraging each other the whole way through. 
There will be another opportunity to retest the workouts on Sunday afternoons from Noon-3pm.

Athletes are also welcome to retest the workouts off to the side during any of our operating hours (besides Saturday Free Class) as long as you have your own judge or you videotape your workout for scoring submission.
1.) Every 2 min for 4 rounds
4 Snatch @ 70%
2.) For Time:
10 Muscle Ups
20 Cal Assault Bike
8 Muscle Ups
16 Cal Assault Bike
6 Muscle Ups
12 Cal Assault Bike
4 Muscle Ups
8 Cal Assault Bike
2 Muscle Ups
4 Cal Assault Bike
*3.) Every 1:30 for 4 rounds
4 Deadlift @ 70%
*4.) 10 rounds
30 seconds ME Toes 2 Bar
30 seconds Plank Hold
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