Author: cfdavis

WOD

6 Rounds For Time

Run 200M
15 Back Squats 95/65lbs (working from the floor)
20  Push-Ups

Off Ramp WOD

3-5 Rounds For Time

Run 200M
15 Back Squats
20  Push-Ups

Speed

E2MOM for 14 Minutes

Sprint 100M

WOD

CrossFit Open 14.3

AMRAP in 8 Minutes
10 Deadlifts 135/95lbs
15 Box Jumps or Step ups 24/20″
15 Deadlifts  185/135lbs
15 Box Jumps or Step ups 24/20″
20 Deadlifts  225/155lbs
15 Box Jumps or Step ups 24/20″
25 Deadlifts  275/185lbs
15 Box Jumps or Step ups 24/20″
30 Deadlifts  315/205lbs
15 Box Jumps or Step ups 24/20″
35 Deadlifts  365/225lbs
15 Box Jumps or Step ups 24/20″

You can scale this workout several ways!

1) Begin with a light starting weight and follow the same format as the open workout but make smaller jumps with  each increase in weight.  Grab 5’s, 10’s, and 15’s and increase by only 10 pounds in each increment. Make sure you will end up at a challenging weight but one that is well below your PR.

OR

2) Follow the format of the ORW.  Find a weight you can manage and use that for the entire workout. Use the same set size for each round and move as fast as possible without compromising your form.

Off Ramp WOD

AMRAP in 8 Minutes

10 Deadlift
15 Box Jump or Step ups

CrossFit Open 14.3 was announced last night! This week we have a couplet of ascending Deadlifts and Box Jumps.    We’ll start heats at 12:00 tomorrow, come early to warm up!

Strength

Front Squat

2-2-2-2-2-2-2

Work up to a heavy 2 rep front squat.  Remember to track your knees over your feet and drive your elbows up. Make sure each repetition is as far below parallel as you can go! Don’t short the depth as the load gets heavier.

WOD

For Time

50 Wall Ball Shots 20/14lbs 10/9′
400M Run
50 Barbell Snatch 45/35lbs
400M Run
50 Kettlebell Swings 24/16kg

This is a repeat workout! Are you keeping a log?

Off Ramp WOD

50 Wall Ball Shots
400M Run
50 Barbell Snatch
400M Run
50 Kettlebell Swings

Strength

E2MOM for 14 Minutes
3 Power Snatch

Work up to a light to moderate weight and perform 7 rounds of 3 power snatches every 2 minutes.  Try to do your reps touch and go if you can.  Make sure you are dropping underneath the bar to catch it a partial squat. If you are new to weightlifting start light and increase weight if the lifts are going well.

WOD

AMRAP in 7 Minutes

10 Push Press 115/75lbs
10 Toes-To-Bar

Off Ramp WOD

AMRAP in 7 Minutes

10 Push Press
10 Knee Tucks Knees To Elbows or Sit-ups

Strength

Strict Weighted Pull-Up

2-2-2-2-2-2

Increase loads during each set working up to near max or maximal effort.  If you are using the bands work up in sets of 1 or 2 reps to the smallest band possible or go bodyweight!

WOD

7 rounds for time

200M Run With Plate 45/25lbs
10 Overhead Lunge Steps 45/25lbs
7 Burpee Jump To Plate 45/25lbs

Use the same plate for all three movements! Carry it any way you like during the run but it must be overhead during the lunges if you are going Rx!

Off Ramp WOD

7 rounds for time

200M Run With Plate
10 Overhead Lunge Steps
7 Burpee Jump To Plate

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Don’t forget today we have barbell club at 5:30PM! Regular WOD classes are at 4:45PM and 6:30PM.[/creativ_alertbox]

Skill

In 10 minutes complete as many reps as possible of

5-10-15-20-25-30 …

Unbroken Double Unders.

Start with a set of 5 and add 5 every round.  The rope must stop moving between rounds.  The highest round you complete is your score.

If you are new to double unders start with 1 and increase by 1 every round. 1-2-3 …

This is a repeat workout from 2-7-2014!  Are you keeping a log?

WOD

1-10
Squat Clean 155/105lbs
10-1
Handstand Push-Up*

*Work on strength first.  If you are using multiple mats to be able to attempt kipping or strict Handstand Push-Ups  you should stick with pike push ups from a box or regular strict push ups.

This workout is a scaled down version of the hero workout J.J.  Most of us will be scaling this down but adding weight and doing deficit HSPU is also an option if you’ve got the skills.

Off Ramp WOD

1-10
Squat Clean
10-1
Pike Push-Up

Strength

Deadlift 8-5-5-3-3-3-3-3

Work up to a heavy 3 rep deadlift max for the day. If you are new to lifting increase the load in small increments.  Touch and Go is a good idea but only if you maintain good form through each rep.  

WOD

AMRAP in 8 Minutes

10 One Arm Kettlebell Clean & Jerk 24/16kg
15 Box Jumps 24/20″

Think of the clean and jerks as “ground-to-shoulder-to-overhead”.  A muscle clean and strict press might seem fast at first but might end up being inefficient.   Repetitions do not have to alternate. Break them up any way that you like.

Off Ramp WOD

AMRAP in 8 Minutes

10 One Arm Kettlebell Clean & Jerk
15 Box Jumps  or Step Ups

WOD

For Time

50 Cleans 115/75lbs
800M Run
50 Push Jerk 115/75lbs
800M Run

Off Ramp WOD

For Time

25 Cleans
400M Run
25 Push Jerk
400M Run

14.2 Heats start today at 12:15! Show up around 11:30 to warm up and get signed up for a heat! Beers afterwards!

Workout 1

For Time

Row 2000 Meters

Workout 2

For Time

21-15-9
Burpee Box Jump Overs 24/20″
Pull-Ups

CrossFit Open 14.2 was announced last night! A couplet of Overhead Squats and Chest-To-Bar pull-ups.   We had multiple athletes get their first Chest-To-Bar pull-ups during last years open, many of those people are now able to do muscle ups.  We’re excited to see what this year will bring!  We’ll start heats at 12:15.

Strength

Back Squat 2-2-2-2-2-2-2

Work up to a heavy 2 rep back squat.  Remember to track your knees over your feet and actively push back on the bar to keep your torso upright.

AMRAP in 12 Minutes

30 Double Under
12 Push-Ups
9 Toes-To-Bar

Off Ramp WOD

AMRAP in 12 Minutes

10 Double Unders or 90 Single Unders.
12 Push-Ups
9 Knees-To-Elbows, Knee-Tucks or Sit-ups