What is the CrossFit Open? The Open is a series of 5 workouts over 5 weeks where CrossFit athletes can record their scores and measure themselves up against others in their same age group, region, or anyone across the entire world. Whether you are a Games bound athlete or you just want to prove it to yourself that you can do it, the Open is for everyone. There is a scaled version of each workout so even if you cannot complete the workout as prescribed, you can still compete and submit a score.

Starting last year we started making the Open a sort of festivity at East Dallas CrossFit. Every Friday evening at 6:30pm, starting on February 25th, we will host Friday Night Lights. This is a time when all of the EDCF athletes who signed up for the Open can come in and do the workouts in a competitive and high energy atmosphere. Oh and we will also have beer and promise you a good time.

So why should you do the Open? The best answer I can give you is to do it for yourself. This is a time when you can apply all the training you’ve endured at the gym and make it mean something. To prove that you can. Will you make it to the Games this year? Statistically speaking you probably won’t. What you will do is come out of it with a new sense of pride, mental and physical fortitude, and appreciation for our CrossFit community here at EDCF. Prove it to yourself. It is a challenge, but one we all go through together and come out the other end better for having done it.

>SIGN UP FOR THE OPEN BY CLICKING HERE<

 

Check out this video from a couple years back…

Open 14.1 – East Dallas Crossfit from Casey Reid on Vimeo.

 

 

 

The 2016 CrossFit Open is right around the corner (24 days!). We will be hosting the open workouts every Friday night starting on February 24th. Sign up with the rest of your EDCF friends under team “Defend East Dallas” by clicking >HERE<.

Great job on the class sign ups last week! Let’s keep it rolling by signing up for all the classes you plan on attending this week by clicking >HERE<. If you can’t make a class you signed up for then please take your unregister ASAP so someone else can have your spot.

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Monday 2/1

A) 5 sets:

Front squat x 2-3 reps; R2-3M

 

B) 5 min AMRAP @ 98%

– 3 thrusters 115/75

– 6 burpees over the bar

– 9 pull-ups

R5M x 2 sets

 

C) 3 sets not for time:

– 8-10 BB good mornings

– 8-10 bent over DB rows per side

 

Tuesday 2/2

A) Build to a heavy power snatch x 2 reps in 10 min

 

B) 4-5 sets at tough pace:

– 6 TnG power snatch (build per set to something heavy but UB)

– 10 NPU burpee box jumps (20/16”)

– 100 m sprint

Walk back and R2M

 

Wednesday 2/3

A) EMOM x 15 min

1: 3-4 Strict overhead press @ 2111

2: 4-6 Weighted or 6-10 banded supinated pull-ups

3: 20-40 DUs or 45 sec DU practice

 

B) Every 3 minutes, for 15 minutes (5 sets) for times of:

– 12/9 cal row

– 10 Deadlifts (225/155, 185/125, 155/105/ 135/95)

These should be sprints!

 

Thursday 2/4

A) E2MOM x 12 min (6 sets)

– 1 push press + 1 push jerk + 2 split jerk

*Build per set. Pause 1 sec in the catch of each jerk.

 

B) Every 5 minutes, for 15-20 minutes (3-4 sets) for times:

– 9 Shoulder to overhead (155/105, 135/95, 115/75. 95/65)

– 15 Burpees to Target 6″ Above Reach

– 21 Wallballs (20/14 lbs)

 

Friday 2/5

A) Every 2 minutes, for 6 minutes (3 sets):

– High Hang Snatch x 2 reps @ 70-80%

+

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 2 rep @ 75-85%

+

Every 2 minutes, for 6 minutes (3 sets):

Snatch x 2 reps @ 85+%

 

B) 3 sets not for time:

– 1 floor length hand over hand sled pull AH&AFAP

– 6-8 DB rear elevated split squats R side @ 30X1

– 1 floor length hand over hand sled pull AH&AFAP

– 6-8 DB rear elevated split squats L side @ 30X1

– 6 alt. TGUP (3/side), heavy but sharp and efficient

 

Saturday 2/6

8am Masters

9am CrossFit

10am Level2/Barbell

11am Free Intro to CrossFit