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Sign-up for the CrossFit Verve Saturday Open WOD HERE.

Three rounds for time of:
Run 400 meters
Kettlebell swing, 25 reps
9 Handstand push-ups

Roots ends Zac's day with a big surprise baby shower. Thanks for keeping the secret Heather, we know it was challenging!


The CrossFit Open 11.1

Last night at 11pm we learned the first workout of the 2011 CrossFit Open:

10 minute AMRAP
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

This workout will be done in the group WODs all day tomorrow, Thursday.  An even better option would be to stroll down to CrossFit Verve this Saturday for the first MBS/Roots/Verve event!

Sign-up for the event will be posted on the CrossFit Verve website today.  Here is a link to their MindBodyOnline sign-up as well.

5 Responses

  1. Chad

    I’m thinking both tomorrow and Saturday. It is definitely a WOD that can be redone soon after. Seems like getting a steady rhythm is key – you could easily burn up if you go all out for the first couple of rounds.