The Night Before the Opens…

Feb 26th, 2015

Category: CrossFit

The Night Before the Opens…

shivani collage

Shivani is one of those members who always brings an amazingly positive energy to class. She is always smiling and dancing. Shivani is constantly looking to push herself a little bit more each WOD but also knows her limits and puts in the work to improve her areas of weakness. Her attitude is unlike any other and her flexibility is super impressive too. Say hello next time you see Shivani, you’ll leave the conversation in a better mood!

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2015 CrossFit Open Kicks Off TONIGHT!
Have you signed up to participate in the 2015 Open yet? What are you waiting for?! All of the action starts tonight! The CrossFit Open is a 5-week, worldwide online CrossFit competition. Each week, a workout will be announced on Thursday night at 8pm

The Open WOD will be the Workout of the Day each Friday. We’ll perform the workouts in all classes and you’ll be judged by one of your classmates. You can then submit your score online and see how you stack up against athletes from all over the world. If you crush a particular workout, you could also contribute a score to help the CrossFit Southie team qualify for regionals!

The CrossFit Open is for EVERYONE, regardless of ability level. 2015 will be the first year there’s also a scaled division in the Open, so there’s no reason not to participate. Registration is just $20 for five weeks of fun. Don’t miss out on one of the most exciting times of the year for CrossFitters!

Click HERE to sign up. Be sure to select “CrossFit Southie” as your affiliate and join the CrossFit Southie team. Don’t forget to tune in HERE tonight at 8pm to see the first workout announced live or better yet, come by the box we will have a live viewing of the announcement on the big screen in the mobility room. What’s it gonna be?! Post to Comments.

Strength
Clean and Jerk
3-3-3-3-3

WOD – due to Open Friday’s, we will forgo Benchmark Thurs for the next 5 weeks
1-2-3-4-5-6-7-8
Clean and Jerk (155,105)
10 Box Jumps after each set

Level 3 (135,95)
Level 2- (115,75)
Level 1- (95,45)

Conditioning Class: WOD
Row 2000m, completing Death by Burpees every minute on the minute.
Start on the rower. At “GO” start rowing. At 1 minute mark, hop off rower and perform 1 burpee, then continue rowing. At 2 minute mark, do 2 burpees. Continue until 2,000m is reached.

L2 – 1500m
L1 – 1000m
If you reach a point where you can no longer complete the burpees within the minute or have no time left to row, take a full minute off and then start back at 1 burpee next round.
WOD Credit: Ben Bergeron

Conditioning Class: Core
3 Rounds
15 GHD Sit ups
5 Glute Ham Raises
*Scale reps/rounds as necessary

DISCUSSION 6 Comments

  1. jason barrow 02/27/2015 at 1:10 am

    C&J: 155×3
    WOD: 13:36 L3

  2. Brian M. Maser 02/26/2015 at 1:52 pm

    Strength: 185×3
    WOD: 11:11 Rx

  3. Kelly 02/26/2015 at 1:14 pm

    I tried that conditioning WOD. Only made it to 1500m before I ran out of time with 12 burpees. That is no joke.
    Quigs – what about AMRAP driveway shoveling? I am so primed I could probably take down the Champ right now.

  4. Mike Quigley 02/26/2015 at 12:44 pm

    215×3 Clean and Jerk
    9:43 RX WOD
    Open 15.1 workout prediction – push MBTA trains along their routes for time.

    • Brian M. Maser 02/26/2015 at 2:03 pm

      Nice work, Quigs. You should take a vacation more often.

      • Mike Quigley 02/26/2015 at 4:11 pm

        It seems to be good for both of us. I leave for a week and now you’re reppin’ out muscle ups and getting Member of the Month.