Monday, November 24

Thanksgiving is almost here!!!!!!!!


Remember our hours for Thursday and Friday are different. Thursday is 8-10 and Friday is 9-11. Both are open gyms!


This week we are doing Open WODs from the past 4 years. If you don’t know what that is, it is the beginning stages of the CrossFit Games.


1st is the Open, then based off of those scores that top athletes in each region (we are the Mid-Atlantic), go on to Regionals.

Regionals is a 3 day event made up of THE BEST athletes from all boxes all over the world. The top 3 in each category (Male, Female & Team) move on the Games in California.


That’s the history behind these WODs this week. Now go out and give it all you have!!!!



Monday, November 24





See Whiteboard (same as last week)





5×2 of the following complex

1 Snatch Grip DL + 1 Hang Squat Snatch + 1 Squat Snatch

Start at 60% of 1 RM Snatch

Rest 2 mins. in between each set





From the 2011 Open


30 DU’s

15 Power Snatch (75/55)