Crossfitindynorth’s Blog

Complete 2 rounds for time of:

800 meter run
15 Thrusters, 115#/80# (from floor)
30 Kettlebell swings, 70#/53#

Core work: 50 Hip extensions

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8 x 2 Deadlift working up to 80% 1RM
- rest 90 seconds between rounds

Complete 3 rounds for time of:
600 meter run
15 Toes-to-bar

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Find a 1 Rep Max for the Front squat
- As a substitute, competitors should perform 2 Front squats @ 70-80% every minute on the minute for 10 minutes 

Complete as many reps as possible in 8 minutes of:
9 Box jumps, 30″/24″ (regional standard)
12 Hang power clean, 95#/65# 

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Sunday Class Schedule:
9 am Open Gym
10 – 12 pm Open Sectional WOD 12.1
- Many are going at 11:15 am so shoot for that time
12 pm Open Gym

Saturday Class Schedule:
745-9 am Games Training (Bring your teammates!)
9 am On-Ramp and Open Gym
10 am Olympic Weightlifting 

2012 Reebok CrossFit Games Open Sectional WOD 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Anyone participating in the Open will be able to get their scores validated in any class today.  We will also be having a Sectional from 530-730 pm for those athletes wanting to get in a more competitive environment.  Please view the class schedule.

Complete as many reps as possible in 8 minutes of:
30 Overhead squats, 135#/95#
100 Calorie row

Strength: 5 x 2 Snatch pulls into 1 rep Snatch high pull* at 1RM Snatch load
*pull to pec major

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