Other than those repeating 14.5 tomorrow, the Opens season has come to an end. Congrats to EVERYONE; as i know everyone gave it their best, each and every Opens WOD. Masters Competitors: we have 3 weeks til your Regionals weekend and we will take full advantage of this. Your programming will start tomorrow. Regionals Athletes: …
Month: March 2014
Sat, 032914
A. Power Clean Cluster (TnG) 2.2.2 – climb in cluster to heavy B. @80% 2K easy row 50 T2B 100 double unders 2 miles on AB
Friday, 032814
A. B. DB SA Row 4-6 reps x 4-5 sets; rest :30 between sets C. Weighted Pullups 7×2. Not max, but heavy weight. D1. GHD Back ext (weighted) x 10 reps x 3 sets ; rest :3″ D2. GHD reverse hyper bodyweight with pause at extension. X 10 reps x 3 sets. Rest 1:30-2 min
Wed, 032614
am: amrap 10 @80% – smooth3 bar muscle ups6 KB Swings (70/53)18 Double Undersrest 4 10 min Row @85% pm: A. Clean & Jerk – climb in heavy SinglesB. Power Snatch – climb in heavy TnG Double C. 15 min on AD:30 hard:30 coast+20 tgu alt arm+15 more min on AD
Tuesday, 032514
CrossFit Free sitting in 5th following week 4. Congrats to #freenation A. OHS – 5.3.1 – build to heavy eachB. OHS – @33X1 3-4 reps x 3-4 sets @65% of A’s 1 rep; stability focus C. EMOM x 12odd: 12 Thrusters (95/63)even: :30 of bar lateral burpeesD. @110%3 min on the clock row 500m max DB Snatch’s (alt arms) …
Monday, 032414
oh yes! Monday: 14.4+Cleans – climb in singles+Thrusters – climb to heavy 5 rep
Sat, 032214
Thanx to everyone who came out for 14.4 Friday night. Great time! Great performances by all! A. Clean + FS + Clean + Jerk B. Back SqT 5-5-5 @80% C. @80-85% 30-20-10 AB cal No push up Burpee box jump D. Hspu 5×5 – strict if possible ; deficit (athlete a specific) E. GHD Weighted …
Friday, 032114
A. Rest B. Back SqT – 5-5-5 @80% C. 10 min Aeronic recovery Work D. Some skill work
Wed, 031914
Dan amA. EMOM x 10odd: 10 Wall Balls (20/14 to 10′)Even: 5 Burpees + 5 T2BB. amrap 10 @80%1 Wall Walk10 Goblet Squats (53/35)10 Burpee Box Jumps (24/20)1 Rope Climbpm:15 min on Rower:30 hard:30 coastinto, 15 min on AD:30 hard:30 coast
Tuesday, 031814
Congrats to CFF with the Opens thus far A. EMOM x 10Odd: TnG Power Snatch – 3-5 reps; weight ranging 135-155Even: HSPU – (athlete specific rep range)B. 750m max effort rowrest a while between B & CC. @110%300m Row 20 Thrusters (93/63)10 C2Brest 12 min x 2 rest 15@110%500m Row30 KB Snatch (53/35) *alt every 5; swing through, …