GarettLong_pushup_40025 walking lunges

20 SDHP 95/65

50 box jumps 24/20

20 DU’s

25 ring dips

20 KTE

30 swings 75/55

30 situps

20 squat cleans 95/65

25 DB chect press 50/25

30 wall balls 20/14

3 rope climbs


In less than a week, the 2013 Crossfit Games season officially begins! The first phase of the competition is the Open. With this phase, Crossfit Headquarters (HQ) will release one workout each week for five weeks beginning Wednesday, March 6. Athletes will have until the following Sunday to complete the WOD and submit their results online. Many of you have already signed up to participate in the Open. If you have yet to sign up and would like to participate, there is still time! Simply go to and follow the prompts to officially register for the Open. We are encouraging as many people as possible to register. Going through this process is an excellent opportunity for you to see how you stack up against other competitors, and it allows you to challenge yourself in a brand new way that will help you grow as a Crossfit athlete. Once you have registered, please let us know!

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