View Public Whiteboard on WODIFY
1 Squat Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk (15 Minutes to establish a max load)
Metcon (AMRAP – Reps)
Partner WOD – Perform against a 20 Minute Continuous Clock
6 Rounds of “Cindy”. With any remaining time perform Max reps SQUAT CLEAN & Jerk, 135/95lb
5 Rounds of “Cindy”. With any remaining time perform Max reps Burpees OVER THE BAR ANYWAY
4 Rounds of “Cindy”. With any remaining time perform Max reps POWER CLEAN & Jerk, 135/95lb
3 Rounds of “Cindy”. With any remaining time perform Max reps Burpees (not over the bar)
Team Score = Sum of total reps performed for each 5 min segment. You may partition all the “Cindy” workload and Map rep work anyway you wish.
CrossFit 2014 Open at CrossFit Springfield
The CrossFit Games begins with the “Open” which is 5 weeks, 5 WODS where your fitness will be tested weekly. Each week, the workout will be announced on Wednesday at 5 p.m. PT (starting February 26). Everyone will have until the following Sunday at 5 p.m. PT to complete that week’s workout and submit their score. You can do the WOD here at CrossFit Springfield or film your attempt from any gym, a garage, or park.
This portion of the Games IS FOR EVERYONE! If you need a challenge, a goal to hold you accountable, or just a reason to up your game here at CrossFit Springfield, don’t miss this opportunity to join in on the open. No matter what your fitness level or goal, this is a great opportunity to force yourself into the uncomfortable, train at a higher level and raise your personal expectations for yourself.
This year, we will once again be hosting weekly validation times where you will sign up for a time slot to perform each weekly Open WOD with a validating CF Springfield Coach.
In the past, our coaches have volunteered many hours of their own time to validate WODs for the open. They would all do it for free anytime, but we would like to make it worth their while! Validations will be $15 for 1 WOD or $50 for all 5 WODs. You are free to compete in the open for the $20 CrossFit registration fee (paid to CF Headquarters through the games website), but if you choose to not have a designated CFS judge validate your score you will need to video and post your WODs on the CrossFit Games site. Be sure to read the Official Rules of Participation here: http://games.crossfit.com/article/whats-new-2014
Follow these steps to participate with team CFS in the 2014 CrossFit Games Open:
1. Register through the CrossFit Games site. There is a $20 fee that goes to HQ. Make sure you enter CrossFit Springfield as your team!
2. YOU MUST FILL OUT A REGISTRATION FORM (located at the front desk) and specify payment. You will then be entered into WODIFY as an Open participant. This will allow you to make reservations on WODIFY for validation.
3. On Thursday after each WOD is announced, go to WODIFY, classes, 2014 Open, then make a reservation for the time slot that you would prefer that week. You must make your reservation before Friday morning to assure you a validation spot.
-If you are competing to be considered for Regionals (Team or Individual), YOU MUST VIDEO EVERY OPEN WOD and YOUR JUDGE NEEDS TO HAVE COMPLETED THE ONLINE JUDGES COURSE.
-You may not video at high traffic times. We reserve the right to ask you to video later if CFS is packed. WODS, Bootcamp, rowing and personal training all take priority.
-WOD’s are announced on Wednesday at 5pm each week. You must be signed up for a time slot no later than Thursday at 8pm.
-Our coach’s time is very valuable. You may not have a WOD validated outside of designated times listed below. There will be no exceptions made to this rule. If you cannot make a validation time, the option to video your performance on your own is still at your disposal.
-You must arrive and report to CF 15 minutes prior to your time slot. If you are late, you will lose your slot for the week and may video tape your performance to maintain your participation in the Open.
Available VALIDATION TIME SLOTS at CFS:
Friday, 1p-2p * Saturday 8a-9a 12-2 * Sunday 12-2 or 1-2