12/28/2016 Come WOD with an “OPEN” mind




59 days till the OPEN…But who’s counting??  Besides Coach Slater…


Five Weeks of OPEN workouts Feb. 23 – March 27
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27

The OPEN is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.  Last year, CrossFit Sonora had over 20 athletes that registered for the OPEN and completed the weekly workouts to submit their scores.  We even hosted CrossFit Oakdale for one of the workouts, and the next week we traveled to their box to perform the workout.  It was a super awesome time, and really got everyone involved in the excitement of the CF Games Season!

Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Every Friday CFS class completed the workouts.  If people weren’t able to attend on Friday, they could complete the workout anytime prior to 5pm the following Monday.  We made lots of special arrangements for our athletes to be able to submit their scores!!  Scores are due before 5 p.m. PT  Monday. You can complete the workouts at our box or any CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.

Since 2015, the Open has offered a scaled option in addition to the prescribed workout. This option makes the all-inclusive event even more accessible to the masses.

At the end of five weeks, the fittest move on to the next stages of competition: The Regionals and The Online Qualifier.

Today’s WOD is similar to the type of OPEN workout we saw last year.  The increase in the rep scheme is a bit of a mental game, which many of the workouts are.  Here’s a little taste of what you can expect…


time cap 20-25 minutes

shoulder press


push press


push jerk



WOD: OPEN style

Every 3 minutes perform 2 ROUNDS

10 one arm DB snatch-5 each arm (55/35#)

10 T2B

03:00 minute mark…2 ROUNDS

12 one arm DB snatch-6 each arm

12 T2B

06:00 minute mark…2 ROUNDS

14 one arm DB snatch-7 each arm

14 T2B

09:00 minute mark…2 ROUNDS

16 one arm DB snatch-8 each arm

16 T2B

continue until you cannot complete the said amount of reps during the 3 minute period. Minimum 15 minutes for all athletes. If you are unable to maintain the reps/time scheme, drop the amount of reps as needed and continue for 15 minutes.

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