3 RFT: Rows, Sit-up (abmat) and Deadlifts
3 rounds for time of:
Row 500m
50 Sit-up (abmat)
15 Deadlifts (225#/155#)
Checkout WOD
Tabata Double Under
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Photo by Rob W.
CF Games Open:
We are up to 40 people registered for the Open! If you are planning to register still you can click the widget right there on the right side of this page and make it happen.
How will it work?
Starting Thursday, Feb. 26th the CF Games will announce the first Open WOD for the week at 5pm. Every following Thursday for the next four weeks CFHQ will announce the subsequent workouts (for a total of 5 WOD’s). All Open WOD announcements will be broadcast live to the interwebs and streamed on Thursday at 5pm and we will plan to have it on the TV in the lobby for all to come watch in dread and horror.
On Friday of each of the 5 weeks of the Open (Feb. 26 – Mar. 30) the Open WOD will be the workout that we program for our gym. This is our “Friday All-Day & Night Lights”! If you are signed up to compete in the Open make sure you rest on Thursday and hit the workout in any Friday class. We will also be adding a 4pm Friday class to help with the crowd (this class will start on Feb. 27th).
If you aren’t signed up don’t worry just come prepared as usual to workout, but expect the energy level to be high, that some classes will need to run heats to have judges for those registered, and that you will be expected to cheer people on. This time of year is a blast as the whole CrossFit community rallies in their respective gyms to tackle the Open and push one another to challenge their limits.
“Friday All-Day & Night Lights” Open Schedule:
- 15.1 Announcement on Thursday 2/26 at 5pm. SRCF will program this WOD on Friday 2/27.
- 15.2 Announcement on Thursday 3/5 at 5pm. SRCF will program this WOD on Friday 3/6.
- 15.3 Announcement on Thursday 3/12 at 5pm. SRCF will program this WOD on Friday 3/13.
- 15.4 Announcement on Thursday 3/19 at 5pm. SRCF will program this WOD on Friday 3/20.
- 15.5 Announcement on Thursday 3/26 at 5pm. SRCF will program this WOD on Friday 3/27.
- Score submission for registered athletes due each Monday NLT 5pm.
- Make sure you REMEMBER to submit your score EACH WEEK by the deadline. Every year people are eliminated for simply forgetting to submit their score in time.
Note:
We will have limited Saturday make-ups at 10:45am only for registered competitors who could not make it in on Friday (subject to judge availability). You can also make up the Open WOD on Monday’s at the AM classes. If you can make to any class on Friday please do it then. If you have circumstances that prevent that then please coordinate with us in advance!
No make-ups for anyone who hasn’t registered. Right now we have 40 who are registered and it will grow.
Final Note(s):
Only under extreme circumstances do we encourage or allow someone to repeat an Open WOD. Think you have a shot at making it to Regionals or the next level of the Masters? Then you should already know who you are, have a plan around filming your WOD’s (if you don’t know this then you probably aren’t going to the next level), and know when and why you would want to request to repeat a WOD. Don’t expect to “redo” it just because you want 5 more reps and it feels good today or you want to go since someone else is making it up. We have to make arrangements and adjustments to line up judges/change the schedule and simply wanting to wait an extra day or get 3 more wall balls isn’t going to cut it. Think of the Open as “One and Done” and it will be a more enjoyable experience for all.
If you want to be a better judge during the Open then please consider taking the Online Judges Course.
Last, submit your score ON TIME. I do not want to chase you down for 5 weeks. Be responsible and manage this for yourself.
More questions? Go to this link to read more about the 2015 CrossFit Games Open.
