CrossFit Open Workout Schedule

Jin during the 2011 CrossFit Open – praying that he never sees deadlifts, box jumps and pushups again

The CrossFit Open starts on Wednesday March 6th when the first workout is announced at 5pm!  I know some people can’t wait to do the workout, therefore we’ll be making the CF Open workout, the workout of the day for the Wednesday evening 5:30pm class.  Since the workout requires each participant (who would like to submit their score online) to have a judge, we’ll need to know who is coming during each of the scheduled times so we can keep things organized and running smoothly.  We’ll put a post up each Wednesday as soon as they release the workout, use the comments section of that post to let us know what day and time you’ll be doing the workout.  If you are doing it Wednesday evening no need to comment, just show up.  Even those not registered to participate in the Open can still come and do the workout on Wednesday evening.

Listed below are all the times we’ll be running the workout.  Please note, Saturday will be the day designated for both Sweat Shop members and non-members, all other days will be for Sweat Shop members only.  Also, Wednesday 6:30pm open gym will still be available for those that just want to work on their own thing.

CrossFit Open Workout Schedule

• Wednesday 5:30pm
• Wednesday 6:30pm
• Friday 4:00pm
• Saturday 9:30am (Sweat Shop members AND non-members)
• Saturday 10:30am (Sweat Shop members AND non-members)

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Friday’s WOD:

A.) Front Squat
1-1-1-1-1

B.) 10 Burpee Pullups (ADV. 10 Bar Muscle Ups)
then 3 rounds of:
20 Wall Balls
15 Box Jumps
2 Rope Climbs

finish w/ 7 Burpee Pullups (ADV. 7 Bar Muscle Ups)

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Thursday’s WOD:

A.) Overhead Squat
3-3-3-3-3

B.) CF Open Workout 11.1
As many rounds as possible in 10 minutes:
30 Double Unders
15 Power Snatch 75/55