WOD:

From Cretus Ex Duellum
2:00 minutes for max rounds of:
1 Strict pull-up
1 Skin the cat
1 Muscle up
1 Ring dip

15 burpees for coming off the rings and resuming where you left off

then:
2:00 for max rounds of:
1 Sumo deadlift high pull (115#/75#)
1 Power snatch
1 Heaving snatch balance
1 Overhead squat

Power hour:
50 Handstand push-ups
30 Deadlifts (185#/135#)
10 Front squats (185#/135#)

Post rounds and time to comments.

Please welcome Mari to the KCF Community. She’s a recent Poulsbo transplant and Fundamentals graduate.

Register for the Open and Join The KCF Team

Registration for the 2013 Reebok CrossFit Games Open is underway and the Kitsap CrossFit Team is growing quickly. Only 1 day into registration and our team is at 28 already. I think we had just over 40 team members last year, so we are well on our way to blow that number away this year.

You may be asking yourself, “Why should I do the Open, isn’t that only for Games athletes?”. Well, nothing could be further from the truth. Here are a few good reasons to do the Open:

1. Team Spirit - The energy around the Open is pretty amazing. Take the natural energy that we have going on the box and multiply it severalfold and that’s the Open. There is just something about adding the element of worldwide competition that just steps things up a bit.

2. Regionals – Last year we were quite surprised to qualify a team for Regionals. Well, now that we have been there we are bound and determined to get back there. Every member of the team has the potential to help us qualify a team. Your performance in the Open CAN ONLY HELP. You can not hurt the team’s chances, only help.

3. Hit PRs – Every year we are blown away by performances in the box during the Open. Last year we had folks not only PR their snatch, but then go on and continue lifting that PR weight for rep after rep after rep. I have seen people get their first double unders and jump higher box jumps than they ever have before.

We will be giving you several opportunities to do the Open workouts this year. The workouts will be announced on Wednesday evening. We will do the workouts as the KCF WOD on Thursday. We will also give you an opportunity to do it (or redo it, yes, some of us do these WODs more than once) at noon on Saturday and 11am on Sunday.

Register for the Open and be sure to join the Kitsap CrossFit team by clicking here.

If for some reason you just can’t get to the box to do the WOD you aren’t totally out of luck. You can also submit a video for review to have your score validated. Check out one of Capt. Paleo Ross McCurdy’s videos from last year. Easily one of my favorite CrossFit videos of all time.