2015 CrossFit Open Week 1. Each week for the next 5 weeks, CrossFit will release the Open Workouts on Thursday nights at 6pm. We will be performing these WOD's in Friday's classes. We will not have the regularly scheduled 5:30pm class on Fridays. Instead we will be having Friday Night Lights. Everyone is welcome and encouraged to come Friday nights to watch, judge and perform. A heat sheet for FNL will be printed out and hung up Friday morning. Please sign up so we know who to expect. Depending on the workout released, heats will start around 5:45. If you have any questions, please ask a coach. You can send an email to jed@crossfit307.com to get put in a spot if you can't make it in.

If you haven't signed up, you can go to games.crossfit.com. Might as well sign up since you'll be doing the workout anyway..

We're looking forward to seeing you all perform and best your performances from last year!

Warmup
25 Wall Balls
3x10 GHD Back Ext
3x6-10 HSPU
3x6-10 Toes to Bar

Strength
5x3 Pause Thrusters (7 Sec Pause in the bottom)
Then 1 set of max reps at 135/95, normal pace

WOD - Leaderboard
Nancy
5 Rounds
400m Run
15 OHS (95/65)
*20 min Tapout

REC
50 Ring Dips
Every drop rest 1 min