This Saturday we are hosting the OPEN WOD 18.1 in our box. Its a very nice and long workout:
- 20 Min AMRAP
- 8 toes to bar (sc= knee raises)
- 10 dumbbell hang clean to overhead (5 on each arm)
- Calories on the rower – 14 (men) /12 (women)
Everybody can sign up for the regular WOD hours 9/10/11 and 12 o’clock. It includes a warmup and movement practice. We have 4 rowers so all officially signed up (via CrossFit.com not MindBody) athletes will use the rowers the rest will RUN 200m instead.
Officially signed up athletes will also need a judge(with certificate) to judge them during the workout. So don't just show up, make sure you have arranged someone to judge you! its not possible to film your performance during the regular WOD hours.
If you cant participate on Saturdays but you officially signed up, you need an official judge or record and upload your performance. Please inform the coaches when you want to do this, could be all rowers are programmed in the regular WODs.
Check out the official movement standards in the video below.
Lets have some fun together with this challenging workout!