A) Overhead squat 3, 3, 3 @3131; R2-3M
+
2 rounds all out push the pace:
– 250m row
– 15 KB swings 70/44
– 25 burpees
– 15 KB swings
– 250m row
rest 8 min
+
Coach’s choice midline stability work if time permits.
Author: Ryan Savard
A)10 sets – every 2 min – C&J x 1 (build to a heavy)
then
B) Emom 6 min – 10 unbroken wall ball (14#), 4 burpee box jump over (20”)
then
10 min amrap @ open pace:
5 OHS (75#)
6 CTB chin up
20 DU
Post your scores to the Whiteboard.
A) HB Back Squat; 2, 2, 2; rest 2-3 min (heavier than last week)
B1) Pendlay row 3×6-8 reps @20X1; rest 30 sec
B2) ME Handstand Push-ups; rest 90 sec
C) Airdyne 20 sec @100% effort for calories
– rest 3 min x 4-5 (depending on time)
Join Us For The 2014 CrossFit Open
The 2014 CrossFit Open is just weeks away. What does it mean to be part of the Open? The Open is 5 workouts set over 5 weeks. You will have 5 days to complete each workout and send in your results under our Gym’s profile. The Open is for EVERYONE! Even if you have no desire to compete or are brand new to Crossfit – EVERYONE is able to participate in these weekly workouts. It’s an opportunity for you to gain an appreciation for your strengths, weaknesses and mental toughness.
The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27. Athletes will have from Thursday evening until Monday evening to do the workout and submit their scores.
It is recommended that only athletes comfortable with RX weights and movements sign up. There will be a chance every week for our entire community to experience each workout as it will be part of our normal programming. There will be scaling options of course! On the fence about signing up? Ask a coach to see if it is right for you.
We plan on making an event out of it on Friday evenings (this is still in the works), and might even team up with another gym. If you are not interested in officially signing up please plan on attending and supporting those athletes who are. With some loud cheering, music, and beer it’s bound to be a good time!
Please sign up HERE.
Function
A) Hang squat clean cluster (above knee) 1.1.1 x3 rest 15 sec/2-3 min (build per set)
Performance
A) 3 position squat clean (ground/knee/high hip) cluster 1.1 x3;
rest 15 sec/2-3 min (build per set)
Everyone
For time:
12 min AMRAP @ 80-90%:
– 200m run
– 5 strict chin ups
– 3 wall walks
7min 80% effort
– 25 DU
– Row 200m
– 10 RKB swings (heavy)
rest 5 mins (actively)
7mins 90% effort
– 5 SA DB power snatch 65/40#
– 5 SA DB PS 65/40#
– 5 CTB pull-ups
– 10 Sit-ups
rest 10 mins (actively)
7mins 97% pace effort
– Row 400m
– 10 burpee over erg
Notes:
– work on pacing through the 7min efforts keeping them sustainable for 80-90%
– go hard on 97% pace in early stage and finish hard
A) Build to a new 1RM Power Clean in 10 min
B) TnG push jerk 5 reps; build to a max in 3 sets
C) DB bent over row 6-8/arm x3; rest 30 sec btwn arms
D) EMOM x 4-5 min; 15-20 UB wallballs (20/14)
*The goal on the wallballs is to go 5 minutes of 20 reps. If you fall below 15 reps on set 4, you can stop. All reps must be perfect and unbroken if possible.
A) HB Back Squat; 3, 3, 3; rest 2-3 min
+
10 min AMRAP @ 90%:
– 5 Deadlifts 155/95
– 10 HR push-ups
– 15 Box step up step downs 24/20”
– Warm up really well into your first set of 3 BS. Every set should be heavy. No tempo specified.
– Keep moving on the AMRAP. Set pace early and stick to it.