WOD:

1) Back Squat: 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%

Warm-up as needed. Rest 90 seconds between sets.

2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Rest 90 seconds between sets, including the transition from Back to Front Squat.

3) 12 minute up Ladder:

1 Hang Squat Snatch 135/95

2 Chest-to-bar Pull-ups

3 Burpees

2 Hang Squat Snatch 135/95

4 Chest-to-bar Pull-ups

6 Burpees

3 Hang Squat Snatch 135/95

6 Chest-to-bar Pull-ups

9 Burpees

and so on until 12 minutes is up

Extra Work:

4) Reverse Hyper: 3 x 20

Rest 90 seconds.

5) GHD Sit-ups: 3 x 15-30

Rest 90 seconds.

For results post weight of each set of Squats and total reps completed in Met-con along with any scaling used. If you did Extra Work post reps, thoughts, etc.

Post Results/Thoughts To Comments

The Open is over, finally, a big sigh of relief for everyone. First and foremost I want to congratulate each and everyone of you that signed up and partook in the Open. While many were very hesitant to sign-up I think that each and every person who partook can say that it was an awesome experience. I’ve seen a fire lit under many of your asses to train harder, get stronger, and acquire skills that make you a better CrossFitter. I couldn’t be more proud of everybody, and it was amazing to see so much support from those competing and those not. With 30 people signed up last year, and almost 80 this year, I can only hope we see this event continue to grow and see all of you athletes partake in this.

After 5 weeks of competition we’ve seen up and downs, hoorahs, and tears, but our gym and our athletes have all come out of this experience as stronger human beings, mentally and physically. We’ll be sending # Individual Athletes to Regionals, a Team, and # Masters Athlete to the Games.

Regionals Roster:

Individual Athletes:

Dani Horan

Mat Fraser

Trevor James

Team Roster:

Del Randall

Nate Etre

Ryan Lunny

Pete Hassler

Laura Matuszak

Kristi Lunny

Steph Strouse

Kris Miceli

Games Athletes:

Cindy Condos