The open WODS will be released tomorrow and we will be hosting the week one WOD on FRIDAY, FEBRUARY 24 between 7am and 9am and  at 7pm and SATURDAY  FEBRUARY 25 at 8:30am.  Please note that we (the affiliate owners) are ultimately responsible for your scores. In other words it is our butt on the line….Therefore any athlete that posts a score under CrossFit Cypress Affiliate MUST be judged by one of the CrossFit Cypress Trainers (Mike, Tami, Darlene, Bonnie, or Kelley)  in  person at the box. If you have any questions please contact Mike.

This is the direct quote from CrossFit Headquarters:

By opting in to host workouts during the Open, you agree to uphold the standards and integrity of the Games.

This means that you will be accountable for any scores that are validated at your affiliate.

You will watch and apply all movement standards before hosting workouts. You must also validate all scores by Tuesday, 5pm pacific time EACH week at the latest. You are also responsible for ensuring that Teams that compete at your gym only use members that regularly train at your gym.

We know that with the announcement of the WOD many of you will want to run through the WODS. We do not mind you doing this, but please remember we will be running regular classes, and you need to be respectful of all clients.

snatch

athlete should be working on form. Weight should not be more than 75%

then

5 Rounds for time:

15 push press (95,65)

15 sit ups

15 med ball cleans (20#/14#)

15 double unders

100 hand release push ups

complete a  400m run every time you stop working

Score is number of runs and push ups completed at one time

Run 200 meters

25 Overhead Squats

Run 200 meters

25 Trucker Squats

Run 200 meters

50 Overhead Walking Lunges

Run 200 meters

Post time and thoughts to comments:

30 Wallballs 20#/14#
30 Pull-Ups
30 Deadlifts 95#/65#
30 Sit-Ups
30 Box Jumps 20″
30 Power Cleans 95#/65#
30 Supermans
30 OHS 95#/65#
30 Push-Ups
30 Double Unders
30 Squats

May be done in any order

Scale as needed:

WOD: 8 rounds

Run 400 meters

Rest 90 seconds

85% effort

5 rounds of:
20 pull ups
30 push ups
40 sit ups
50 squats
Each round is individully timed. Rest three minute between rounds

Run 800m/ Row 1000m
15 pistols on each leg
15 burpees
12 pistols each leg
12 burpees
9 pistols each leg
9 burpees

Buy in: 400m run

3 rounds of:
6   Light weight manmakers (30, 20)
12 Overhead Squats (135, 95)
18 V-ups
24 Ear showing KB swings (55,35)

Buy out: 400m run