Finally the anticipation is OVER! 14.1 is here!
If you plan on doing the workout tomorrow, please make sure and have someone that will count for you…If you are an athlete that may qualify in the top 60, your judge needs to have completed the Online Judges Course. We are doing the WOD before strength on Fridays to let people that are doing the WOD a chance to be fresh!
CROSSFIT GAMES OPEN WOD 14.1
In 10 MINUTES:
Complete as many rounds as reps as possible of:
30 Double Unders
15 Power Snatch 75#/55#
With a partner:
3 sets of Bear Complex….
1 Bear Complex= 7 reps without letting go of the bar
You go, I go format…adding weight each round! Partner counts reps!
FRIDAY FUNRead More
In case you didn’t know….the FIRST workout of the CROSSFIT GAMES OPEN will be released tonight at 5pm! Check games.crossfit.com for details! And don’t worry! You still have until Monday to sign up.
We will be doing the WOD together Saturday from 10-12.
The gym WOD on Fridays will be the Open WODs each week for the next 5 weeks. So if you would like to do it then, please make sure you have someone to count your reps.
3 Rounds not for time:
5 Weighted Strict Pull-ups (add weight each round)
10 Alternating Weighted Pistols
5-8 Ring Muscle ups (sub ring dips)
7 Rounds for time:
5 Front Squats 155#/105#
15 Kettlebell Swings 53#/35#
Overhead Walking Lunges w/plate (steps)
*Run w/ball 250m after each round
1 Day and counting! Who is ready?!!!!!!! CrossFit Games Open is QUICKLY approaching.
In 12 Minutes, work up to a heavy set of 2 Push PRESS+2 Push JERK
10 Minute AMRAP:
10 Box Jump Overs 24″/20″
10 Clean & Jerks 95#/65#
Rest 3 Minutes
7 Minute AMRAP:
10 Wall Balls 20#/14# 10/9 ft. target
20 Double Unders
Come and have funRead More
We are happy to see more of you signing up for the Open!!! The first workout will be released this Thursday at 5pm. You will have until Monday at 5pm to do the workout. LET’S DO IT!
Remember we are going to be doing the workouts every Saturday from 10-12.
5-8 Defecit Handstand Push-ups (paralette or plates)
6-8 Turkish Get-ups
45 Seconds L-sit hold
5 Rounds for time:
10 Overhead Squats 115#/75#
5 Bar Muscle Ups
(Sub 10 Chest to Bar Pull-ups)
REMEMBER TO TAKE CARE OF YOUR HANDS. ESPECIALLY WITH THE OPEN HERE, YOU DON’T WANT RIPPED HANDS. MAKE SURE TO TRIM CALLUSES, USE WOD REPAIR LOTION, AND USE GYMNASTICS STRAPS DURING WODS IF POSSIBLE!
Sumo Deadlift High Pulls w barbell
Run 250m after each roundRead More
The CROSSFIT GAMES OPEN is HERE this week. The first workout will be released Thursday at 5pm. If you are competing in the Open, you have a couple of options as to when you do your workout. We will be doing them together every Saturday from 10-12. However every Friday, our Workout of the Day will be the Open WOD for the regular classes. If you choose to do your WOD in one of the regular class times, please coordinate and make sure that you have someone able to count your reps for you.
We will still have regular classes on Saturdays (8&9 am)….
Remember, you can repeat the open WODs as much as you would like. You must submit your score before 5pm every Monday. If you aren’t able to do the WOD on either Friday or Saturday, check with a trainer on possibly doing it Sunday or Monday.
If you expect to qualify in the top 60 in the region, MAKE SURE that you video your workout. Very important.
3 Rep Max Clean
Reps do not have to be touch and go, but need to be no more than 5 seconds rest in between.
4 Rounds for time:
10 Dumbbell Burpee Box Step Ups 40#/25# ,24″/20″
15 Dumbbell Push Press 40#/25#
250m Farmer Carry
5 Rounds for time:
12 Hand Lift Push-ups
15 Ball Slams
EMOM 10 Minutes
BACK SQUAT, 3 Reps.
Work up to a heavy 3 reps for the day…
3 Rounds for MAX REPS with a continuous running clock:
Wall Balls 20/14 10 ft. target for both
Sumo Deadlift High Pulls w/ KB 70/53
Hand Release Push-ups
Kettlebell Swings 70/53
Toes to Bar
1 Minute REST after each round
You may notice we are repeating the same movements. We are getting you ready for the Open!!