The CrossFit Games are the world’s premier test to find the Fittest on Earth. They are world-renowned as a grueling test for the world’s toughest athletes, a thrilling experience for spectators, and much more.

As I mentioned last week, the CrossFit Games season is broken up into three stages. The first stage is the Open. This five-week, five-workout competition is held in CrossFit affiliates and garage gyms around the world. Anyone can participate in this global test and celebration of fitness.

Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. Anyone who’s at least 14 years old can sign up, and join in the first stage of the CrossFit Games season.

This year’s Open kicks off February 23, 2017, with registration beginning January 12th. You don’t have to be the fittest to participate, simply 100% effort is all that is required!

But if you’re wanting a to make 2017 your most memorable CrossFit Open thus far, here’s a few things that you need to be concerned with.


In order from greatest to least incidence of occurrence, you’ll need to be proficient in the following movements if you’d like to Rx this years’ CrossFit Open.



With only one CrossFit Open workout ever being a “1 rep maximal” lift, you’d better prioritize your aerobic power /capacity / fitness. Workouts will be high repetition by design, and last on average 14 minutes in duration. Your key objectives leading up towards the five week spectacle should be…



Each year there’s an increasing number of CrossFitter’s who compete in The Open. The problem is, more and more of them continue to let themselves down.

(Or at least they think they are)

Truth is, after watching the professionals duke it out on live television, for some strange reason we instantly think we’re just as fit. Swearing that we’re going to go unbroken, make it to the final round, and that that looks “easy.” But when we routinely miss our mark, the majority of CrossFitter’s finish the open by saying, “Next year is gonna be my year!”

Don’t fall into this trap! Apply these principles and make this year your most successful CrossFit Open yet 

Better still join our "Open Prep" series hosted by coach David and coach Robby: Gymnastics, will be held at 12pm this Saturday, February 4, followed by Weightlifting (February 11), and finishing with Cardiovascular Capacity (February 18). The cost for CrossFit Hard members is $15/seminar and $20 for non-members. Seminars will be limited to 20 participants. This series is applicable to any and all athletes. Now is your chance to go over all of the nuances about the movements you have been learning, but might not have had enough practice due to the 1-hour time constraints. Pre-registration is required for each seminar, those who wish to participate will have until 24 hours to sign up before the window closes. Looking forward to seeing you there! 

Coach Graham

WOD 013117

Are you annoyed when other people do not "follow the rules" even if it does not effect you?

Warm-up 5

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
3 Inch Worm Progressions
16 Mountain Climbers (8/side)

Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder

Dumbbell Snatch

Practice the movement for the workout.

Metcon (4 Rounds for reps)

4 Rounds – 3 Minute AMRAP – 1 Minute Rest:
6 Push-Ups
9 Box Jumps 24/20
12 Alternating Dumbbell Snatch 40/25

Rx+: 50 lbs/ 35 lbs.
Scale: 30 / 15

Cash Out

Accumulate 3 minutes in the plank

Out of Town WOD



CrossFit Journal: The Performance-Based Lifestyle Resource