Open WOD 17.1 – CFS


Friday Night Lights – TONIGHT! Please sign up ASAP!
We are excited to announce that we have partnered with Reebok to throw an epic Friday Night Lights celebration to kick off the CrossFit Open in style! As in years past, we will be running competition-style heats of Open WOD 17.1 (tbd!) on the evening of Friday, February 25th. We’ll partner up, judge each other, and cheer each other on all night. But, that’s not all! Reebok will be on site to take this event to the next level.

Here’s what you can expect at our 17.1 Friday Night Lights:
o DJ Sammy Sprinkles spinning hits all night!
o Free Reebok/CrossFit Southie T-Shirts for the first 100 Friday Night Light participants
o Opportunity to try on the new Nano 7.0
o Take photos with your favorite WOD buddies in front of the Reebok Photo Wall
o Free FitAid recovery drinks post-WOD!

Shiv nailing Bar Muscle Ups during FNL 16.3

Do you want a chance to win a pair of Nano 7’s for you and SEVEN of your friends? Who wouldn’t?! Show up to Friday Night Lights for details on how to participate in the contest. Must be on-site to participate and win!

If you’re interested in participating in Friday Night Lights, please click HERE to sign up. Please sign up by 8AM on Friday so that we can make heats, etc. We will do our best to get everyone into the heat time that works best for you. We also ask that you stick around to judge one heat of the event after completing your own workout. Thanks in advance!

*Please note 17.1 will be programmed for every class on Friday. Friday night we are running heats in place of classes. Everyone is welcome and encouraged to do the WOD whether you’ve registered for the open or not. Come in and work out with us!*

CFS Internal Open Team Assignments can be found here! These are the teams as of Thursday afternoon. We’ll continue to add team members as registration is still open. If you’re not assigned a team by Monday night, please email us and we’ll add you in!

Open WOD 17.1

Workout 17.1

For time:
10 dumbbell snatches
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

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

As most of you know, we have been in an epic battle with UPS over our delivery of dumbbells for the open that was set for last Tuesday.  We were hopeful WOD1 would not require dumbbels but of course it does and we still don’t have them.  Looks like I will be making a few trips down and loading my jeep up with 3k lbs in the morning.

For the early classes, we have a few sets of 50’s and currently no 35’s but we are working to possibly have some for the early classes.  If you would like to complete the open workout in the morning you will have to cycle in with each other.  Anyone that is not signed up for the open will use lighter dumbbells or kettlebells for the workout or complete workout 2

Optional WOD 2 – if you are not completing the open or are doing it on a different day due to our lack of dumbbells
Rotating Every Minute for 21 Minutes
1. 12 Burpees
2. 12/10 Calories on Bike or 15/122 ski Erg/Rower
3. 12 Box Jumps