March 13th, 2014 – Performance & Fitness

PERFORMANCE & FITNESS

1 – Strength
Three sets of:
Deadlift x 6-8 reps
Dumbbell Bench Press x 6-8 reps
Double Unders x max reps unbroken, or Jump Rope Practice x 45-60 seconds

*** Rest up to 120s between rounds

2 – WOD
Every four minutes, for a total of six sets, complete the following as quickly as possible:
Man-Makers x 3 reps
Sprint 200 Meters
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)

*** You pick the weight for the Man Makers
*** Recommended – Men: 2×45# DB’s, Women: 2×30# DB’s

March 11th, 2014 – Performance & Fitness

PERFORMANCE & FITNESS

1. Met-Con
“Deck of Cards”
Your coach will be drawing cards one at a time. The workout is complete as soon as the whole deck is finished.

Hearts = Burpees
Diamonds = Sit ups
Spades = KBS – you choose the weight
Clubs = Air Squats

*** The number on the card represents the number of reps.
*** All face cards are 10 reps.
*** Aces are 20 reps.

March 7th, 2014 – Performance & Fitness

PERFORMANCE

1 – Open 14.2
Your goal for this workout is to complete the required work within a 3 minute window. Rest for the remainder of each interval.

*** Notice that the repetitions increase by 2 for each movement with each subsequent round.

From 0:00 – 3:00, complete 2 rounds of:
10 Overhead Squat, 95/65#
10 C2B

From 3:00 – 6:00, complete 2 rounds of:
12 Overhead Squat, 95/65#
12 C2B

From 9:00 – 12:00, complete 2 rounds of:
14 Overhead Squat, 95/65#
14 C2B

Continue following the same pattern until you are unable to complete the reps required within the 3 minute window.

Good luck.

FITNESS

1 – Strength
3 or 4 rounds of:
Dumbbell Man Makers x 5
Strict Pull Ups x SUBMAX
Partner Leg Tosses x 15-20

*** Pick a load that will be difficult for the Man Makers but will still allow you to use good technique
*** SUBMAX – do not go to failure. Leave a few reps in the tank.

2 – Met-Con
4:00 AMRAP
6 Front Squats, 95/65#
6 Burpees

Rest 120 seconds, then:

4:00 AMRAP
8 Front Squats, 95/65#
8 Burpees

Rest 120 seconds, then:

4:00 AMRAP
10 Front Squats, 95/65#
10 Burpees

*** Record total number of rounds + reps completed for each of the 3 AMRAP’s

March 6th, 2014 – Performance & Fitness

PROGRAM NOTE: If you are planning on doing Open 14.2, we will be having a special WOD at 7:00 pm TONIGHT to hit the workout together. The WOD will be released at 6:00 pm online, so come on by and watch the release. You can choose to do 14.1 at 7:00 pm Thursday night, all day Friday or 10:00 am Saturday. You can also choose to re-test at any point before Monday at 6:00 pm.

PERFORMANCE & FITNESS

1 – Met-Con
2-3 Rounds, not for time of:
1 Power Snatch, light load
2 OHS
3 C2B
4 Wall Balls, 20/14
5 Burpees
6 KBS, 70/53
12 Air Squats
24 Double Unders

2 – Skill
EMOM x 12:00
EVEN: 2 Power Snatch + 2 OHS
ODD: 5 TTB
*** Do not go to failure on either of these movements.
*** If you need to cut back the reps then please do so!

March 5th, 2014 – Performance & Fitness

PERFORMANCE

1. Metcon
3 RFT:
10 Power Cleans, 135/95
10 Push Jerks, 135/95

2. Thruster
work up to a 5RM – no racks.

3. Skills
EMOM x 7:00:
7 Box Jumps, 24/20″ + 7 TTB

FITNESS

1. Strength
Three sets of:
Romanian Deadlift (BB/DB/KB) x 6-8 reps
Push-Ups x 15-20 reps
Double Under Practice x 60 seconds

2. Met-Con
4 RFT:
7 Burpees
7 TTB
7 Box Jumps Overs, 24/20″
7 KBS, 53/35

March 4th, 2014 – Performance & Fitness

PERFORMANCE & FITNESS

1 – STRENGTH
4 Rounds NOT FOR TIME:
5 Strict Pull ups
10 Strict Ring Dips
15 GHDSU

2 – STRENGTH
4 Rounds NOT FOR TIME:
6 Strict Ring Rows – feet same height as rings (2 seconds up, 2 second pause at top, 2 second decent)
12 Strict Push ups
18 Perfect Air Squats

3 – METCON
10:00 AMRAP
5 Strict Pull Ups
10 Burpees
15 Air Squats

March 3, 2014 – Performance & Fitness

FITNESS

1 – STRENGTH
3 sets of:
Alternating Reverse Lunges x 6 per leg
Strict Pull-Up x 6-10
Hollow Rock x 20-30

2 – MET-CON
For time:
5 KBS
5 Box Jump
10 KBS
10 Box Jump
15 KBS
15 Box Jump
20 KBS
20 Box Jump
25 KBS
25 Box Jump

PERFORMANCE

1 – WOD
Open 14.1
10:00 AMRAP
30 Double Unders
15 Power Snatches, 75/55

CLEAN 30 CHALLENGE

1 – Fitness Testing
Bodyweight Challenge
3 Minute AMRAP Of Each w/ 60s Rest Between Movements
Squat
Push Up
Pull Up
Burpee

2 – WOD
Pick a WOD from either Fitness or Performance

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