321 Go Sign Up For The Open & Mobility Tonight!

Feb 14th, 2018

Category: CrossFit

321 Go Sign Up For The Open & Mobility Tonight!

Jenae

Box Announcement:  Mobility now on Wednesday nights
Every Wednesday we host the Mobility Class @ 7:00pm in Southie Green led by DPT Coach Matt Martinez. This is a great opportunity to learn self massage and stretching techniques to help reduce soreness and improve performance. Taking this class does NOT count toward your membership. Come check it out tonight!

Sports Wellness on Saturday!
Dr. Miguel will be here this Saturday from 9AM-1PM. This is a great opportunity for a tune up before the Open begins! Click HERE to schedule your appointment.

Coach Amy in the 2011 Crossfit Open

2018 CrossFit Open is Coming…
The 2018 CrossFit Open is just around the corner! How is your training coming along? The CrossFit Open is the first stage of the CrossFit Game season and involves CrossFitters from all over the world. Each year, hundreds of thousands of athletes of all different ability levels participate in the five-week online competition. The CrossFit Open is a great chance to not only test your fitness, but also experience the community that makes CrossFit Southie (and the CrossFit community beyond) so great. With different age groups, as well as Rx’d and Scaled divisions, this is simultaneously the fiercest and most inclusive competition out there. This is your chance to throw down against Rich Froning Jr.!

So, how does it work?

Each week starting on February 22nd, CrossFit HQ will release one workout. You will have five days to complete the workout and submit your scores online. There will be five workouts over the course of five weeks. If you submit your score online, you’ll be able to see where you stack up against people in the area, within the gym, in your same age bracket, or even against the CrossFit Games stars! We will be completing these workouts in class each week, so why not sign up!

Some of you might be thinking, “What’s the point? I don’t plan to make it to Regionals anyways!” That’s okay – most people who compete in the Open will not move on to the next round of competition. The Open is FUN! It’s designed to push yourself to your limit, to see how you improve from year to year, and find out where you need to improve. This can help you guide your training for the future. Additionally, if a wheelhouse workout comes up and you crush it, your score could contribute to the CFS Team scores and help us send a team to Regionals!

Last year, the Top 15 teams in the Northeast qualified for Regionals. CrossFit Southie finished in 16th place in the Region, just one point behind the 15th place team… SO close! This year, CFHQ will invite the Top 20 teams from the Northeast to Regionals, and we hope to send a squad from CrossFit Southie to represent!

The 2017 Winners of The “Rally The Troops” bonus challenge!

Open Internal Teams!
As if the open wasn’t exciting enough, we are bringing back our Internal Team Competition for the second year in a row! Teams will include a mixture of Masters, RX and Scaled Athletes. Once you sign up for the open you’ll be assigned a team and team captain! You can come up with your own team name, colors, theme, ect. together.

Each team will be scored by their WOD ranking in the Northeast each week. You’ll have a spreadsheet to add your scores to that will add up everyone’s rank for that week and the team with the lowest number that week will win that WOD.

Our internal teams are a great way to help your friends in the open, meet new members and make each WOD even more exciting. Please visit the Crossfit Games website to register. Be sure to select Crossfit Southie as your affiliate AND Crossfit Southie as your team!

Warm-up
1 Round
1 minute work, :30 Rest
1. Burpees
2. Box Jump Overs
3. Burpee Box Jump Overs

Skill
Single Arm Dumbbell Snatch

Accessory
3 Rounds
10 Bent over rows
10 Weighted step-ups
10 DB pull-overs with upper back supported by the box

WOD (20 Minute Cap)
Open WOD 17.1
10 dumbbell snatches (50,35)
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Open Scaled- (35,20)- Step-ups ok
Level 1- (25,15); hang power snatch

*Must use new snatch and burpee standards

Scores/Comments from Open WOD 17.1 Performed on 2/24/2017

Extra Work
800m Farmer’s Carry
400m Front Rack Carry
200m Overhead Carry

Men: Use two 1.5pd Kettlebells
Women: Use two 1pd Kettlebells

*WOD Credit: CrossFit Linchpin

DISCUSSION 5 Comments

  1. Chad Kucera 02/16/2018 at 2:39 am

    Strength: 175, 195, 205, 225, 245, 265, 275(fail)
    WOD: 16:01 Rx

  2. Sean Flannery 02/15/2018 at 2:23 pm

    WOD: 16.22 Rx
    Extra: 32:21 Rx

  3. Trevor 02/15/2018 at 1:07 am

    6 min AMRAP
    10 snatch (95)
    30 dubs

    6 min rest

    6 min AMRAP
    6 Cjs (135)
    10 bar facing burpee

    5+7/4+3

    14 min EMOM
    12 cal ski
    6 sandbag over shoulder (100)

  4. Brian Campbell 02/14/2018 at 6:58 pm

    Wod: 13:20 Rx
    Extra: 21:43 Rx

  5. Dan Palermo 02/14/2018 at 3:09 pm

    17:25 RX