CF Games Open Workout 14.1
10min AMRAP
30 Double Unders
15 Power Snatches, 75/55#
To get started, sign up below for your free class!
2014-02-28
2014-02-27
2014-02-27 Wod
8 Rounds
30sec Max Calories on Airdyne
30sec Rest
30sec to complete 60m Shuttle Sprint
30sec Rest
30sec Max Calories on Airdyne
30sec Rest
30sec to complete 60m Shuttle Sprint
30sec Rest
2014-02-27
2014-02-26
2014-02-26 Wod
Yulia and Ivan's going away wod - we will miss you guys a lot!
"Fight Gone Bad"
3 Rounds
1min Wallballs, 20/14#
1min SDLHP, 75/55#
1min Box Jumps, 20"
1min Push Press, 75/55#
1min Row (cal)
1min Rest
Compare to:
2012-09-24
2012-11-12
2013-08-26
"Fight Gone Bad"
3 Rounds
1min Wallballs, 20/14#
1min SDLHP, 75/55#
1min Box Jumps, 20"
1min Push Press, 75/55#
1min Row (cal)
1min Rest
Compare to:
2012-09-24
2012-11-12
2013-08-26
2014-02-26
2014-02-25
2014-02-25 Wod
Big Momma Conn's Ball Buster
Warm up:
2 Rounds
200m Run
26 Squats
72 Single Unders
Wod:
6 Rounds
A: 7 Slam Ball Throws, 50/35# + 7 Ball slams, 50/35# (time keeper)
B: AMRAP: 7 DL @ 65% + 7 Box Jumps, 24/20”
7 IGYG Burpees every switch
4200m - (10x total meters thrown + 10x total box jumps) = distance to run at the end2014-02-25
2014-02-24
2014-02-24 Wod
Every 40sec for 8 rounds:
3 power cleans @80% 1RM
rest 1min then
10min AMRAP
5 Pullups
10 Pushups
15 Air Squats2014-02-24
2014-02-23
Sunday Outline
Mon: Lifestyle Challenge Benchmark Wod
Tues:
Wed:
Thurs: Airdyne and Sprint Intervals Part 2!
Fri: CF Games Open Wod 14.2
Sat: Depends on Fri
Sun: CF Games Open Gym at 500p!
Sign up for the 2014 CrossFit Games Open HERE
Good reads for this week:
http://www.tabatatimes.com/top-tips-for-your-first-two-years-of-crossfit/
Tues:
Wed:
Thurs: Airdyne and Sprint Intervals Part 2!
Fri: CF Games Open Wod 14.2
Sat: Depends on Fri
Sun: CF Games Open Gym at 500p!
Sign up for the 2014 CrossFit Games Open HERE
Good reads for this week:
http://www.tabatatimes.com/top-tips-for-your-first-two-years-of-crossfit/
2014-02-23
2014-02-21
2014-02-21 Wod
10 Rounds
3 HPSU
5 Front Squat, 135/95#
EMOM: 2 man on fire burpees
Buy Out: 150 Hollow Body Rocks
2014-02-21
2014-02-20
2014-02-20 Wod
Warm-up:
3 Rounds
16 Downdogs into Updogs (quick)
12 DB twists
8 Dumbbell Rows, each arm (more weight than last week)
Wod:
Partner Wod
4 Rounds
15cal on the AirDyne
12 C2B Pullups
9 KB Swings, 32/24 kg (Russian)
(one partner does 15-12-9, then the other partner: thats one round)
Finisher: (on their own in a separate room)
4x30sec static chin over bar hold
2014-02-20
2014-02-19
2014-02-19 Wod
Part 1: 12min Time cap
2000m Row
Rest 3min
Part 2: 12min AMRAP
4n Weighted Pushups, 45/25#
4n WAMSU, 45/25#
4n OHL, 45/25#2014-02-19
2014-02-18
2014-02-18 Wod
Warm-up:
3 Rounds
12 Pendlay Row (more weight than last week)
12 Pendlay Row (more weight than last week)
9 Ball Slams, 35/25
30m Bear Crawl
Wod:
5 Rounds
2x 3-Pos Snatch (power from high hang, mid thigh, floor) + 1 OHS, 105/70#
10 Burpees over bar
Finisher: (on their own in a separate room)
4x5 Negatives
Max Hang with left arm, right arm, 2 finger, hang w/ scapular pullups2014-02-18
2014-02-17
2014-02-16
Sunday Outline
Mon: Power Cleans (Wk 4/6) + double under/ squat Finisher
Tues: snatch complex + Pullup Work (Wk 5)
Wed: part 1 = row, part 2 = 4n amrap
Thurs: Helenish partner wod + Pullup Work (Wk 5)
Fri: HSPU, FS
Sat: Team wod of ball throws and box jumps
Sun: Open Gym at 545p!
Think you're too old for the open?
http://games.crossfit.com/article/health-and-longevity
http://www.youtube.com/watch?v=uKJaZDGVNWA&feature=youtu.be
Think you have phsyical limitations?
http://games.crossfit.com/article/blind-ambition
https://www.facebook.com/photo.php?v=10151883783172676
Now that we've put those to rest, you can sign up HERE
Good reads for this week:
http://breakingmuscle.com/strength-conditioning/crossfit-pull-ups-which-came-first-the-strict-or-the-kip
http://gregnuckols.com/2014/02/06/genetics/
http://stupideasypaleo.com/2014/01/08/6-reasons-why-clean-eating-isnt-working-for-you/
Tues: snatch complex + Pullup Work (Wk 5)
Wed: part 1 = row, part 2 = 4n amrap
Thurs: Helenish partner wod + Pullup Work (Wk 5)
Fri: HSPU, FS
Sat: Team wod of ball throws and box jumps
Sun: Open Gym at 545p!
Think you're too old for the open?
http://games.crossfit.com/article/health-and-longevity
http://www.youtube.com/watch?v=uKJaZDGVNWA&feature=youtu.be
Think you have phsyical limitations?
http://games.crossfit.com/article/blind-ambition
https://www.facebook.com/photo.php?v=10151883783172676
Now that we've put those to rest, you can sign up HERE
Good reads for this week:
http://breakingmuscle.com/strength-conditioning/crossfit-pull-ups-which-came-first-the-strict-or-the-kip
http://gregnuckols.com/2014/02/06/genetics/
http://stupideasypaleo.com/2014/01/08/6-reasons-why-clean-eating-isnt-working-for-you/
2014-02-16
2014-02-15
2014-02-14
2014-02-13
2014-02-13 Wod
At home snow cancellation wod:
12,11,10,...3,2,1
Broad Jumps (keep the distance consistent)
1,2,3,...10,11,12
Hand Release Pushups
Finisher:
Play Spot the Differnce on FB. Here are the correct answers:
12,11,10,...3,2,1
Broad Jumps (keep the distance consistent)
1,2,3,...10,11,12
Hand Release Pushups
Finisher:
Play Spot the Differnce on FB. Here are the correct answers:
Thanks to Mike Cabanas for the answer image
2014-02-13
2014-02-12
2014-02-11
2014-02-11 Wod
Skill:
12-12-12
Pendlay Row (same weight each set)
24-16-8
Pushups
12-12-12
Jumping Squats
Wod:
16min Partner AMRAP
A&B: 8 Bench Presses @ 65% bodyweight
A: (Timekeeper) 4 TGU, 55/35# + 4 Burpees
B: (Score) Max KB Swings, 24/16kg (USA)
Finisher: (on their own in a separate room)
4x5 Negatives
Max Hang with left arm, right arm, 2 finger, hang w/ scapular pullups2014-02-11
2014-02-10
2014-02-10 Wod
Every 40sec for 9 rounds:
3 power cleans @ 70% 1RM
3 power cleans @ 70% 1RM
rest 1min then
EMOMx9
11 AMSU
7 Supermans
3 Burpees
EMOMx9
11 AMSU
7 Supermans
3 Burpees
*15cal on the Airdyne (w/o seat) for every missed round
2014-02-10
2014-02-09
Sunday Outline 2/10-2/16
Mon: Power Cleans (Wk 3/6) + (11-7-3) Finisher
Tues: Partner bench wod + Pullup Work (Wk 4)
Wed: Rowing and Ring Dips
Thurs: Split jerks and K2E + Pullup Work (Wk 4)
Fri: Named workout that's a girl, but the conn is on you...
Sat: Ball Slams and HRPU
Sun: Open Gym at 545p!
Good reads for this week:
http://breakingmuscle.com/mobility-recovery/its-all-in-the-hip-5-steps-to-fixing-movement-dysfunction
http://crossfitzenith.com/2014/02/03/getting-critical-about-crossfit-critics-part-1/
Tues: Partner bench wod + Pullup Work (Wk 4)
Wed: Rowing and Ring Dips
Thurs: Split jerks and K2E + Pullup Work (Wk 4)
Fri: Named workout that's a girl, but the conn is on you...
Sat: Ball Slams and HRPU
Sun: Open Gym at 545p!
Good reads for this week:
http://breakingmuscle.com/mobility-recovery/its-all-in-the-hip-5-steps-to-fixing-movement-dysfunction
http://crossfitzenith.com/2014/02/03/getting-critical-about-crossfit-critics-part-1/
2014-02-09
2014-02-08
2014-02-07
2014-02-06
2014-02-06 Wod
Warm-up:
4 Rounds
25sec Static Chin Hold
40m Bear Crawl
Wod:
4 Rounds
5 HSPU
10 Strict Pullups
15 Burpees
20 Double Unders (Unbroken)
Finisher
0-5 pullups
10, 8, 6 DB Row (+ weight as reps decrease)
5+ pullups
2014-02-06
2014-02-05
2014-02-05 Wod
8 Rounds: 90sec Work: 30sec Rest
Odd Rounds: 15 Cal Airdyne Buy-in
Even Rounds: 15 Wallballs, 20/14# Buy-in
Remaining Time in Odd/Even Rounds (Also Final Score): Max Squat Snatches, 105/70#2014-02-05
2014-02-04
2014-02-04 Wod
Warm-up:
4 Rounds
5 Pullup Negatives
8 Burpees
11 Sotts Press, PVC
14 Mountain Climbers
Wod:
20-16-12-8-4
Pendlay Row, at weight used last week
10 Box Jumps, 30/24”
Finisher: Max Hang with left arm, right arm, 2 finger, hang w/ scapular pullups
2014-02-04
2014-02-03
2014-02-03 Wod
Every 40sec for 12 rounds:
3 power cleans @ 65% 1RM
Rest just enough time to set up for the following
3min AMRAP
15 Thrusters, 45/30# + 5 KB Swings, 24/16 kg (USA)
Rest 1min
2min AMRAP
10 Thrusters, 65/40# + 5 KB Swings
Rest 1min
1min AMRAP
Max Thrusters, 85/50#2014-02-03
2014-02-02
Sunday Outline 2/3-2/9
Mon: Power Cleans (Wk 2/6) + Thruster Finisher
Tues: Box Jumps and Pendlay Rows + Pullup Work (Wk 3)
Wed: Airdyne Buy-in or Wallball Buy-in with Squat Snatches
Thurs: No barbell + Pullup Work (Wk 3)
Fri: DL, TGU, Row
Sat: T2B, PP AMRAP
Sun: Open Gym at 545p!
Good reads for this week:
http://www.crossfitinvictus.com/blog/coping-with-injury-the-psychology-of-being-sidelined/
http://games.crossfit.com/article/numbers-beasts
Bonus Video:
https://www.facebook.com/photo.php?v=1457183241176800
Tues: Box Jumps and Pendlay Rows + Pullup Work (Wk 3)
Wed: Airdyne Buy-in or Wallball Buy-in with Squat Snatches
Thurs: No barbell + Pullup Work (Wk 3)
Fri: DL, TGU, Row
Sat: T2B, PP AMRAP
Sun: Open Gym at 545p!
Good reads for this week:
http://www.crossfitinvictus.com/blog/coping-with-injury-the-psychology-of-being-sidelined/
http://games.crossfit.com/article/numbers-beasts
Bonus Video:
https://www.facebook.com/photo.php?v=1457183241176800
2014-02-02
2014-02-01
2014-02-01 Wod
As partners, complete the following:
100 OHS, 95/65 (only one person working at a time)
80 Leg Throws (only one person working at a time)
60 Burpees (IGYG)
400m Partner Carry (break up any way you want)2014-02-01
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