The Welded Open starts this Thursday and if you haven’t signed up don’t miss your chance in being part of the worlds largest online competition by visiting www.crossfitgames.com. As most of you have probably heard we will be hosting the Open on Friday nights at 6pm and Saturday at 10am. If you are unable to make these times you can always complete the workout during a class with a coach or friend.
To help make the open an even better event we will be keeping track of everyone’s score using an online tournament software called A Box Above. By using this software it will make it easier to track the scores of just the members in our gym without having to scroll through thousands of scores on the Welded Games main page. This will also be a beta test for Double Edge so that we can get all the kinks out before we host our own tournament this summer!
If you have signed up for the Open please click on the link below and sign up on A Box Above as well! If you have any questions about A box Above or the Welded Open please contact [email protected].
GROUP CLASS WORKOUT
3 lap run
20 scorpions,, 20 hollow rocks, 15 push ups, 15 PVC PT, 20 air squats
8×2 Hang Power Snatch (Every 50 seconds)
7 Kb Swings 70/44
7 S2OH 135/85
7 Lateral Burpees
7 Kb Swings
7 DB Push Press
Pre – Banded OH Distraction (pg. 257)
Post – Anterior Compartment Smash with KB (pg. 264)
OLYMPIC LIFTING CLASS
Snatch off the box
Snatch high pull off the box
DB shoulder press
COMPETITORS CLASS WORKOUT