It’s that time of year again! The 2015 CrossFit Open is right around the corner and we are looking to do it big this year!

What is the CrossFit Open you say? It is a series of workouts released once a week for five weeks. The workouts are dropped on Thursday evenings and athletes have until the following Monday to complete them.

Why should you take part in this? These are benchmark workouts that our programming has been leading up to for the past year. Participating in the Open is a way to measure yourself against thousands of people from across the world. The best part is that there is now both an “RX” and scaled division so it’s more inclusive this year.

Doing it big, huh? You bet. We are calling it Friday Night Lights. Every Friday evening, you can experience what a competitive CrossFit atmosphere feels like from the comfort of your own gym. As we did last year, we will be hitting the workouts on Friday nights at 6:30pm for those that register. Make sure to mark your calendars for 2/27, 3/6, 3/13, 3/20, and 3/27/15. We are looking to have a big group of spectators and really spice it up this year for the competitors!

Still on the fence about competing? Don’t be. If there is a movement that needs to be further scaled from the “scaled division then so be it. We just want YOU to come have fun and push yourself to be your very best!

Click HERE to join team East Dallas CrossFit for the 2015 CrossFit Open!

 

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Monday 2/2/15

A) Deadlift TnG

5 reps at 65%; R3M

5 reps at 75%: R3M

5+ reps at 85%; R3M

*During your 3 minutes of rest practice handstand holds OR complete HSPU of varying difficulty x 10 reps OR partner HSPU negatives x 5-7 reps.

+

15 min AMRAP:

– 15/12 cal row

– 10 box jump – SD (30/24”)

– 5 shoulder to overhead (155/105, 135/95, 95/65)

 

Tuesday 2/3/15

4min amrap all out

– 10 KBS 1.5pd

– 10 goblet squat 1.5pd

rest 8mins

4min amrap all out

– 7 OHS (95/65)

– 7 over the bar burpees (full extension up top)

rest 8mins

4mins amrap all out

– 5 T2B

– 7 wallballs

rest 8mins

4min amrap all out

– Row 800/700m

– remainder of time amrap DU

+

Coach’s choice finisher if time allows.

 

Wednesday 2/4/15

A) EMOM x 10 min

– 5 TnG power snatches (moderate to tough, perfect)

B) EMOM x 12 min

E: 12 heavy KB swings

O: 10 weighted sit-ups (25/15)

C) 4 banded sprints w/partner; Rest as needed

 

Thursday 2/5/15

A) Front squat – 3, 3, 3, 3; R3M

+

4-6 rounds:

– 8 pull-ups

– 8 NPUBBJ-SD 20/16”

– 200 m run

R1M, increasing in pace each set

 

Friday 2/6/15

A) Push press cluster TnG 3.3.3; R10S/3M

+

Open workout 14.4 (Advanced)

Complete as many rounds and repetitions as possible in 14 minutes of:

– 60 calorie row

– 50 toes-to-bars

– 40 wall-ball shots (20/14)

– 30 cleans (135/95)

– 20 muscle-ups

 

Open workout 14.4 (Intermediate)

Complete as many rounds and repetitions as possible in 14 minutes of:

– 60 calorie row

– 50 toes-to-bars/rings/V-ups

– 40 wall-ball shots (20/14)

– 30 cleans (135/95, 115/75, 95/65)

– 20 CTB pull-ups (or regular kipping PUs)

 

Open workout 14.4 (Beginner)

Complete as many rounds and repetitions as possible in 14 minutes of:

– 50 calorie row

– 40 V-ups

– 30 wall-ball shots (20/14)

– 20 cleans (95/65)

– 10 burpees