CrossFit – Fri, Feb 10

Announcements

The Open at Palo Duro CrossFit

Welcome to The Open Season! First, let’s just get real about The CrossFit Open. The Open is a three-weekworldwide competition to find the fittest person on earth and, hate to break it to you, but that’s probably not going to be you. No offense… you look great and are super fit, but you’re not anywhere near the professional worker-out-ers’ level. So, now that we have that out of the way, we can have a real talk about participating in The Open.

Participating is easy, fun, and something that we highly encourage you to do! The CrossFit Open gives athletes of all ages, body types, and ability levels a chance to challenge themselves over a three-week period, starting Thursday, Feb. 16. During these three weeks we will be doing The Open workout of the week in all of our Friday Classes, we will have a special Friday Night Lights Class at 6pm, and we will be doing the workout of the week again at our Sunday Funday Class. Anyone can come and work out at any of these classes,you do not have to formally sign up for The Open to come to a Friday or Sunday Class.

This year we are doing MALES vs FEMALES for our In-House Open! Team FRAN vs Team MURPH!! All you have to do is sign-up on the whiteboard to participate. You earn points for your team by working out, judging someone working out, and cheering others on.

Sign-up for the In-House Open: On Whiteboard at the gym.

Sign-up for The Open: open.crossfit.com

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Weekend Schedule: CLOSED.

Save your energy… It’s Open Week 1 and we have 3 big weekends ahead of us!!

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Palo Duro CrossFit – CrossFit

Gymnastics

Negative Pull-Ups (03 Rounds for Max Reps:
02 Minutes of Work
02 Minutes of Rest )

Hold your chin over the bar and slowly lower yourself to a full hang. Take 8-10 secs to lower yourself.
Record max reps completed in the 2 minutes. Record your other 2 max sets in the notes.

Workout of the Day

Workout of the Day (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

08 Toes-to-Bar

10 Alt Dumbbell Hang Clean & Jerks (50/35

08 Wall-Balls (20/14, 10’/9′)