The CrossFit Open

The CrossFit Open begins this week!  What’s the CrossFit Open you ask?  The Open is the first competition phase for athletes seeking to make it to the CrossFit Games in July.  Anyone is free to do the Open.  If you’re looking to make a run at the games, all you have to do is sign-up here and complete the workouts at CrossFit Merge.

But let’s say you just want to do the WODs to see how you compare to everyone else at the gym, that’s cool too.  Every Friday, for the next five weeks, we will be doing the CrossFit Open workouts in class.  We will also have a CrossFit Merge Open leaderboard up at the gym to see who’s the fittest man and woman at Merge.  How will the leaderboard work?  Simple, complete the Open workout for that week as prescribed, and we then put your score up on the leaderboard.  The best performance over the course of five weeks will walk away with the title of Fittest at CrossFit Merge.

Start working on that muscle-up, and get used to that 14# medicine ball for wall ball shots, ladies, because the Open is this week.

Wednesday’s Workouts

Intermediate and Power Hours

Skills:

Overhead squat

1 – 1 – 1 – 1 – 1

Front squat

1 – 1 – 1 – 1 – 1

Back squat

1 – 1 – 1 – 1 – 1

Increase the weight after every rep

Workout:

In 5 minutes, row 500 meter, then AMRAP of:

Dumbbell thrusters (50#/30# for women) or box jumps (30″/24″ for women)

Score is total reps of thrusters and/or box jumps

Beginner Class

Skills:

Front squat

1 – 1 – 1 – 1 – 1

Back squat

1 – 1 – 1 – 1 – 1

Increase the weight after every rep

Workout:

In 7 minutes, complete 50 burpees, then AMRAP of:

Front squats (95/63# for women)

Score is total front squats

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