2014-02-28 Wod

CF Games Open Workout 14.1

10min AMRAP
30 Double Unders
15 Power Snatches, 75/55#

2014-02-27 Wod

8 Rounds
30sec Max Calories on Airdyne
30sec Rest
30sec to complete 60m Shuttle Sprint
30sec Rest

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

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 end

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 Squats

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/

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

2014-02-20 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

2014-02-19 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#

2014-02-18 Wod

Warm-up:

3 Rounds
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 pullups

2014-02-17 Wod

Every 40sec for 9 rounds:
3 power cleans @ 75% 1RM

rest 1min then

Tabata:
Double Unders
Air Squat
(Alternate movements until each one has been performed 8 times)

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/

2014-02-15 Wod

9min AMRAP

3 Weighted Pullups, 25/10#

5 Split Jerks, 155/105#

7 K2E

rest 90sec

90sec AMRAP

AMSU

2014-02-14 Wod

"Karen"

150 Wallballs, 20/14# to a 10' target

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:

Thanks to Mike Cabanas for the answer image

2014-02-12 Wod

4 Rounds

250m Row

20 Box Jumps, 24/20”

15 Burpees

10 Ring Dips

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 pullups

2014-02-10 Wod

Every 40sec for 9 rounds:
3 power cleans @ 70% 1RM

rest 1min then

EMOMx9
11 AMSU
7 Supermans
3 Burpees

*15cal on the Airdyne (w/o seat) for every missed round

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/

2014-02-08 Wod

12min AMRAP

6 T2B

6 Push Press, 105/70#

12 OHL w/ Barbell

2014-02-07 Wod

12min AMRAP

10 DL @ 50% 1RM

2 TGU, 75/55#

100m Row

Buy Out: 45sec Battling Rope

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

3x 12 DB Row (+ 5-10# each set)

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#

2014-02-04 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

2014-02-03 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#

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

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)