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

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