February WOD Fest!




I almost forgot about it, and maybe you did too... but next week is our second recent "in house" competition, following up on the Reindeer Games in December. The idea is to have some fun and sharpen your skills ahead of the CrossFit Open in March.


This coming week (Feb 8-13) is a chance to push your limits a bit across strength, muscular endurance, and metcons!! It will be a great opportunity to see where you stand and have a lot of fun both completing the workouts and cheering on your buddies to do the same.


You can compete in these workouts either in gym or from home, depending on what equipment you have available!

Here's how it works:


Each training day (Mon-Tues, Wed-Thurs, and Fri-Sat) will have one or two events to complete. They'll all be part of the class, so you'll all be doing them already.


Each event will have a CP, Rx, and Scaled option. You'll want to choose one division to compete in for the whole week.


At the end of the week, you'll submit your scores via a Google Form (will be sent out on Sunday, along with the wods for the week)... and when you do, you'll have a chance to win the prizes listed below!

First place male and female in each division:

1 Syndicate Weight Belt + Blonyx Egg Protein + Vic City Decal

Second place male and female in each division:

1 pair of Vic City socks + Vic City Decal + Half off any supplement

Third place male and female in each division:

1 pair of Syndicate wrist wraps + Vic City Decal


That's about it! All scores will need to be submitted by midnight on Saturday Feb 13 and I will look to announce the winners on Tuesday Feb 16.


I look forward to seeing you in the gym and crushing some great scores, just like in Reindeer Games. Until then!


Cam



TRAINING FRIDAY SATURDAY



WARM UP: 3 rounds of - Goblet squat with pause (2 sec) x 4, cossack squat x 4 slow, KB swing x 12, front rack stretch x 30-60 sec



SKILL: HANG SQUAT CLEAN 6-6-4-4-2-2


Build each set, working on pulling under with the arms



WOD: OPEN 12.3


This was the third workout of the infamous 2012 CrossFit Open. It is a relentless combo of movements, and is longer one also at 18 minutes... so bring your lungs along! Take breaks outside or take your barbell out into the breezeway (boxes stay inside please).


This is a relentless workout, but perfect for getting ready for the open. Note that it is push PRESS not push JERK.


Push press and ttb will be the breakdown points for most people.


FG2: 55-65/75-95, 3 ttb + 12 hkraise

FG1: scale bar as needed, step ups, hkr or double crunch