Saturday March 1st Open WOD 14.1

Warm up

400m run/500m row

10 Pass thrus w/ PVC

10 OHS w/ PVC

10 Bar swings

20 Leg swings

 - 10 Each side

 - Front to back

 - Side to side

Burgener warm-up

2014 Open WOD 14.1
10 min AMRAP (Reps)
30 Double Unders
15 Power Snatch (75/55)

14.1 Standards
14.1 Prep tips from Carl Paoli
Mobility work for 14.1

Heats will begin at 1000 and have 5 athletes.  If you are a registered games competitor, you will be afforded prime floor space with an appropriate judge.  Other athletes that would like to complete the WOD will be counted by a veteran athlete.  If there are questions, please bring them to the attention of a coach prior to the start of class.

July 29, 2013 Time to start training for the 2014 Games!

Photo from games.crossfit.com

Rich Froning celebrates his third consecutive CrossFit Games title!

Photo from games.crossfit.com

Sam Briggs takes home the Women's title!



Warmup

Run 400 m/Row 500 m

15 Air squats

15 burpees

15 pull ups

15 toes to bar

15 wall balls

Warm up on all 3 movements with a PVC or empty barbell

Skills

Squat clean

Bench press

Overhead squats

WOD

The "Other" CrossFit Total

Three attempts to find your 1 rep maximum of:

Squat Clean

Bench Press

Overhead Squat

"The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts." -from the CF Journal

A case of the Mondays.

Centurions, here we go a start to a new week.

warm up
1x rope climb
run 200m forward
run 200m backward
10x air squats
10x thrusters with pvc
10x pull ups
10x ghd
hip and shoulder mobility

Wod 

20min AMRAP

10x push press 

15x kbs 

20x ab mat sit ups. 

rx: (95/75)
b: (75/55)
c: (45/30)

kb: (1.5/1pood)
b: (1pd-25)
c: (25/10#metal plate)