Skill: EMOTM for 10 minutes:
Odd: Kipping Toes to Bar or Hanging Knee Raises
Even: Hang Squat Clean (work up to 135/95)
WOD: 5 rounds of:
1:30 min AMRAP of:
7 Wall Balls (20/14)
7 Power Clean (100/65)
Rest 1 minute
Add one rep of each exercise after each AMRAP
It is Tuesday and because of that I want to talk about the Paleo challenge results:
Naina B.: Queen and supreme ruler of the 2014 Paleo Challenge. She got a perfect score!
Kevin Cooper (the human MRI) :126
Stephanie Coleman: 126
Carlos Bernal: 122
Daniel Smith!!!!!: 116
Sean Santry: 108
A big congratulations to everyone on this list!!! You guys did really well and I am certain that the rest of you also had perfect scores and just forgot to post. But no worries, since the rules are all going to change, you can crush it next time.
WOD: 10 min AMRAP of:
3 Thrusters (95/65)
10 Over the Bar Burpees
Add three Thrusters after every round.
The Opens dot dot dot…
Let’s clear a few things up about the Opens to ensure that we can all get the most out of this CrossFit experience. Let’s start with the schedule:
Friday: All day long
Saturday: 9:00 AM and 10:00 AM at Box 1
Monday: All day as a last resort!!!
Once you have finished the workout and you have a score:
Go to games.crossfit.com and log in with the same username and password you used to sign up for the Opens. If you have not joined an affiliate or team yet, please join:
Affiliate: Reebok CrossFit Back Bay (and not Reebok CrossFit Back Bay II)
Team: Reebok CrossFit Back Bay II (and not Reebok CrossFit Back Bay)
Once you have done so, please enter your score and affiliate as well as the name of your judge. After that, you are all set. While you are entering your score, you may want to get used to doing a ton of Deadlifts and Box Jumps since that will be coming up next.
That my guess for next week and I don’t like it,
Triple Team WOD: 3 rounds for time of:
50 Over the Box Jumps (24/20)
Rest 1 minute between rounds.
Partners can only switch exercises after each completed round.
Each partner has to do each exercise.
It is Sunday…
It is also March.
One of the Opens workout has been done hundreds of thousands of times already. Where are you ranking? If you are not in the lead over Rich Froning and Sam Briggs, you should probably stop now. JK LOL. There are four more weeks to see how things will end up! Please be sure that you submit your scores for validation!
Do it now!,