February 28th, 2014 – Performance & Fitness

Attention: CrossFit Open Competitors
We will be opening up two classes per week to do the Open workouts together. Every Thursday night at 7:00 pm and every Saturday morning at 10:00 am. The Open workouts are released at 6:00 pm on Thursday night, so please come by the gym early and watch the footage! The class is on the schedule as ‘Competitor WOD’.

Scores must be submitted to CrossFit HQ no later than Monday March 3rd at 5:00 pm. You can attempt the workout as many times as you like – I would suggest trying to make it to the Competitor WOD for a motivating environment and group accountability, but you can also do it in class if you’d like.

Your workout today is Open 14.1. Have fun!

PERFORMANCE WOD

1. OPEN 14.1
10:00 AMRAP
30 Double Unders
15 Power Snatches, 75/55

FITNESS WOD

1. Strength
A1. Press, 3×8
A2. Ring Row, 3×10
A3. FLR, 3×30-45 seconds

2. Met-Con
5:00 AMRAP
10 KB Swings
10 Burpees

Rest 5:00, then…

5:00 AMRAP
10 V-Sit Ups
20 Walking Lunges

February 27th, 2014 – Performance & Fitness

PROGRAM NOTE: If you plan on competing in the Open, take today as a rest day. Come back Friday ready to fight.

The Open workouts will be released on Thursday at 6:00 pm right here – http://games.crossfit.com/.

1. Met-Con
“Barbara”
20 Pull Up
30 Push Up
40 Sit Up
50 Squat
Rest 3:00 between rounds.

Rx – 5 Rounds
M1 – 4 Rounds
M2 – 3 Rounds
M3 – 2 Rounds

February 25th, 2014 – Performance & Fitness

1. Met-Con
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters, 95/65
30 Double Unders (or 90 singles) after every round of Thrusters.

2. Skills
10 Minute C2B Wave
Minute 1: 1 C2B
Minute 2: 2 unbroken C2B
Minute 3: 3 unbroken C2B
*** Continue adding 1 rep every minute for as long as possible.
*** If you fail to complete the prescribed number of reps before the 10 min mark, start back at 1 and climb back up again.

February 24th, 2014 – Performance & Fitness

1. Met-Con
With a 10 minute running clock, complete 15-12-9 reps of each:
Overhead Squat, 115/80
TTB

Then, with the remaining time, complete as many reps as possible of:
Burpee Box Jumps, 24/20

2 Scores:
(1) Time for the 15-12-9 OHS + TTB
(2) Total number of Burpee Box jumps

2. Strength
Front Squat, 4-4-4-4
*** Take as many warm up sets as needed
*** Keep the same weight for all 4 sets
*** Should be a heavy set of 4

February 18th, 2014 – Performance & Fitness

1. Met-Con
Tabata (for max reps):
Toes To Bar
Box Jump
Row for Calories
Shoulder to Overhead, 95/65

2. EMOM x 15
First 5 minutes: 4 Power Snatches – No T, work good position off the floor
Second 5 minutes: 2 Power Snatches (no TnG) + 2 TnG Power Snatches – maintain good positioning
Final 5 minutes: 4 TnG Power Snatches – make ’em pretty.
*** Every rep during this 15 minute set, you feet should not come off the ground.
*** Use this as technique work to create better landing positions, faster cycle times, and eliminating the ‘starfish’.