Thursday 16JAN14

January 15, 2014WOD

We have 3 important updates today:

1. Registration is now open for the 2014 CrossFit Open

-If you’ve never completed the Open before, trust us, it will change your outlook on life. You’ll be doing the same WODs that CrossFitters across the world are doing together. The energy and sense of community is amazing. We’ll be programming the Open WODs as they are released at CFER, so you might as well register and submit your scores!

2. Registration is now open for Paleo Challenge 2.0

-This is a Paleo Challenge internal to CFER. Haven’t done a Paleo Challenge before? Do it. Did you do the LuRong Challenge in the fall? Well it turns out most LuRongers have already signed up again. That speaks for itself!

3. Registration for the 2014 Online Judges Course is now Open

-Take the course. It’ll make you a better CrossFitter. Which in turn, of course, makes you a better person. Seriously though, it’s only $10 and you’ll get a lot out of it. Having a certified judge is required this year for athletes looking to go to Regionals.

For Total Rounds:

4min AMRAP
10 GHD Med Ball Situps (20/14)
10 Burpees

Rest 2min

4min AMRAP
15 Wall Balls
15 Push-Ups

Rest 2min

4min AMRAP
50′ Overhead Walking Lunge
50 Lateral Hurdles

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