Author: cfdavis

Don’t miss out on the fun this Saturday! 14.5 and Party time after! Show up at 10:30 to sign up for a heat! We’ll start running the WOD at 11! ALL are welcome! Even if you have not been participating in the Open! Bring a dish or your drink of choice to share! Meat and Beer will be provided!

Skill

3 Rounds of Each

Max Effort Handstand Hold
Max Reps Skin the Cats

Rest as needed between rounds.

By “Max Effort” and “Max Reps” we’re talking about challenging yourself to achieve more than you did the last time you tried these movements! Don’t go to failure while you are upside down or on the rings of course.  Make sure you have a bailout plan for the handstands and use spotter for Skin the Cats!

WOD

10 Rounds For Time

4 L-Arm Kettlebell Snatch 32/24kg
4 R-Arm Kettlebell Snatch 32/24kg
8 Box Jump Overs 24/20″

Off Ramp WOD

5-7 Rounds For Time

4 L-Arm Kettlebell Snatch
4 R-Arm Kettlebell Snatch
8 Box Jump Overs

[creativ_alertbox icon=”” colour=”blue” custom_colour=””]Reminder: Tonight we have barbell club during the 5:30PM hour. CrossFit classes are at 4:45PM and 6:30PM.[/creativ_alertbox]

Strength

E2MOM for 14 Minutes
Max Set of Strict Pull-ups followed by a sustainable set of Double Unders.

Perform as many pull-ups as you can during every round  immediately followed by a  set of double unders.   Rest during the remaining portion of each round.  If you’ve recently set a pull-up milestone like getting your first strict pull-up, stick with the least assistance possible even if it means only getting one pull-up per round and possibly hitting failure.

WOD

AMRAP in 10 Minutes

Squat Clean Thrusters 115/75lbs
EMOM 5 Burpees Over The Bar

The workout STARTS with 5 burpees at the top of EACH minute including the first minute, you will then perform squat clean thrusters for the remainder of the minute.  Your score is your total number of squat clean thrusters completed by the end of the 10 minutes.

Off Ramp WOD

AMRAP in 10 Minutes
Squat Clean Thrusters
EMOM 5 Burpees Over The Bar

Be sure to choose a weight that allows you to score multiple reps during each minute, don’t get stuck doing burpees for 10 minutes!

Strength

1-1-1-1-1-1-1

Hang Power Clean

Work up to a daily max for your hang power clean.  Start light and be sure to catch the bar deeper into a partial squat as the weight increases.  When the weight goes up your response should be to drop lower to receive the bar.  If you fail a rep it should be by landing below parallel and catching the bar in a squat clean.  Trying to yank the bar higher and higher is inefficient!

WOD

AMRAP in 6 Minutes

6 Double Dumbbell Ground To Overhead 45/30lbs
12 Air Squats

Off Ramp WOD

AMRAP in 6 Minutes

6 Double Dumbbell Ground To Overhead
12 Air Squats

WOD

10 CTB Pull-Up
10 Front Rack Lunges 135/95lbs
200 M Run
20 CTB Pull-Up
20 Front Rack Lunges  135/95lbs
400M Run
30 CTB Pull-Up
30 Front Rack Lunges  135/95lbs
800M Run

Off Ramp WOD

10 Ring Rows
10 Lunges
200 M Run
20 Ring Rows
20 Lunges
400M Run
30 Ring Rows
30 Lunges
800M Run

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Heats start at 11:30AM. Come early to warm up and pick your heat time! [/creativ_alertbox]

Skill

Muscle Ups!

5 Sets of Max Effort Muscle Ups.  Rest as much as you need to between sets.  If you don’t have a muscle up yet. Work on developing the transition using a band or box for assistance.

WOD

CrossFit Open 14.4

AMRAP in 14 Minutes

60 Calorie Row
50 Toes-To-Bar
40 Wall Ball Shots 20/14lbs 10/9′
30 Power Cleans 135/95lbs
20 Muscle Ups

Off Ramp WOD

AMRAP in 14 Minutes

60 Calorie Row
50 Toes-To-Bar, Knees-To-Elbows or Knee Tucks
40 Wall Ball Shots
30 Power Cleans
20 Pull-Ups
20 Dips

CrossFit Open Workout 14.4 was announced last night!  This time we have a Chipper that includes rowing  for the first time in the open!  Come ready tomorrow to see how far you can make it!

Strength

Weighted Pull-Up

1-1-1-1-1-1-1

Work up to a max effort weighted pull-up.  If you are working the bands work up to the least assistance possible and perform as many reps as possible there.

WOD

AMRAP in 15 Minutes

10 Overhead Squat 115/75
15 Burpees Over The Bar
200M Run

Off Ramp WOD

AMRAP in 15 Minutes

10 Overhead Squat w/ PVC or Goblet Squats
15 Burpees
200M Run

Strength

Deadlift

8-5-5-3-3-1-1-1

Work up to a heavy max for the day. If you are new to powerlifting focus on keeping your low back protected throughout the lift. Your back should be flat and you should be lifting the bar by extending the knees and hips.

WOD

3 Rounds for Time

30 Kettlebell Swings 24/16kg
15 Box Jumps 30/24″

Off Ramp WOD

3 Rounds for Time

30 Kettlebell Swings
15 Box Jumps

Skill

2 Rounds of Tabata, Alternating between each  movement.

Hollow Rocks
Superman Hold

WOD

AMRAP in 20 Minutes

20 Wall Ball Shots 20/14lbs 10/9′
30 Sit-Ups
400M Run

Off Ramp WOD

AMRAP in 20 Minutes

20 Wall Ball Shots
30 Sit-Ups
400M Run

[creativ_alertbox icon=”” colour=”green” custom_colour=””]Remember today we have Barbell Club during the 5:30PM time slot! Regular CrossFit classes are at 4:45PM and 6:30PM![/creativ_alertbox]

Strength

EMOM for 10 Minutes
3 Push Jerks

Working from the floor perform 3 push jerks every minute.  Your load should be moderate effort but one you can perform all 3 reps with for 10 rounds!

WOD

5 Rounds for Time

4 Hang Power Cleans 185/135lbs
6 Strict Pull-Ups
8  Pistols

Off Ramp WOD

5 Rounds for Time

4 Hang Power Cleans
6 Ring Rows
8 High Box Step Up & Max Effort Negative

For the step ups be sure to lower yourself deliberately rather than just fall to the ground!   Make the ring rows as hard as possible try to avoid using the bands or kipping for today!

Strength

Hang Squat Snatch
1-1-1-1-1-1-1

Work up to a daily max for your hang squat snatch.  Start light and be sure to hit each position in the snatch sequence for every rep.  If you are having trouble catching the bar in the bottom of your squat, keep the load light and work on riding the bar down into a below parallel squat.

WOD

AMRAP in 8 Minutes

2-4-6-8-10-12-14 …

Alternating Dumbbell Snatch 45/30lbs
10 Double Unders After Every Round

Off Ramp WOD

AMRAP in 8 Minutes

2-4-6-8-10-12-14 …

Alternating Dumbbell Snatch
10 Double Unders After Every Round *

* Make an honest effort to get through some double unders! You may not complete as many rounds as the folks who have mastered this skill but you will get a good workout and you might make a breakthrough!