Compete alongside Coach Caileigh and Coach Caleb in the Open!
Just a quick update on when you can get your CrossFit Open Wods done and dusted! We're over 50 people registered for Vic City so far, so that's a great start. Remember that the Open starts next week and runs for 5 weeks. It's a great way to measure your fitness and is a very unique competitive experience.
Here are the days and times you can get your wod completed:
Friday and Saturday in any regular class
Friday Night Lights - 5pm - 7/8pm - this is a very exciting competitive atmosphere and will feature a lot of our very top competitors throwing down
So no matter what your schedule is, you should be able to get in a workout!
Any questions? Direct them to your coach, and they'll be excited to answer and help you out.
Training Wednesday - Thursday
Warm-up: 3 rounds - 6 pushups, 8 double crunch, 10 walking lunges
WOD: Open 14.3
This Open workout will test several different elements that are key to a good Open score - higher level pulling (ring muscle up or substitute), wallballs, and double unders.
If you're just getting your muscle ups, it's a good opportunity to test them inside a workout. If you're not yet doing muscle ups then your goal should be to refine your wallballs and double unders.
You can look up your score in relation to all of the other people who did the workout in 2014 if you head over to
Rx: 14 min amrap of: 7 ring muscle ups, 50 wallballs, 100 double unders
TG: 21 pushups per round, scale wallball, single unders
FG1: 14 assisted ring dips, scale wallball, 25 du + 75 singles
FG2: 14 regular ring dips