Wednesday

A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds
B.
Five sets of:
3-Position Snatch
(one from the floor, then the mid-hang, then the high hang)
Rest as needed
C.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 75-80%
Rest 2 minutes between sets
D.
"Annie"
50-40-30-20-10 Reps of
Double Unders
Sit Ups

Tuesday

A
Front Squat
5 reps @ 60%
3 reps @ 80%
1 rep  @90%
5 reps @75-80%
5 reps @80/85%
B
Five Sets of
3 Position Clean (floor, knees, high hang)
C
Complete as many reps as possible in 7 min folling the rep scheme below.
3 Thrusters (100/65)
3 Burpees over the bar
6 Thrusters
6 Burpees over the bar
9 Thrusters
9 Burpees over the bar. 
Continue adding 3 reps to each until time runs out.
D.
Row 2k meters at 75-80% or do a core cool down.

Monday

Last Chance to do 14.4 will be at 3:30 Today! If you have done it post your score.

A.
Split Jerk x 1 rep
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Sets 6-8 – 90%
Rest as needed

B.
For Max Reps:
2 Minutes of Shoulder to Overhead (205/140 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (185/125 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (155/105 lbs)
C.
Seven rounds for time of:
7 Handstand Push-Ups
7 Burpees
7 Ring Dips
7 Pull-Ups

Friday

Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
Post reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.
Top male and female scores will receive $2,014.

Enlarge image
For complete workout standards, video and scorecard click here.

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Watch Archived Live Footage of Josh Bridges vs. Scott Panchik on Workout 14.4

Thursday

A
6 Min to Get as far in the wod "Flight Simulator" as possible.
B
Bench Press 5 5 5 5
C
Make Up / Skill Practice
D
Four rounds for time of:
Row 400 Meters
Run 400 Meters
(This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed and run 1600 meters. If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.)

 CrossFit Games Update Show: March 19, 2014 - [video]

Wednesday

 A.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 75%
*Set 5 – 5 reps @ 80%
Rest 2 minutes between sets
B.
Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed
C.
Three rounds for time of:
20 Wall Ball Shots (30/20 lb)
20 Toes to Bar
D.
Six sets for max calories of:
60 Seconds of Rowing
Rest 60 seconds

Tuesday

Haha

A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds
B.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
C.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 75%
Rest 2 minutes between sets
If you performed your set of 10 at 75% last week, go to 77%.
D.
Every minute on the minute for 20 minutes:
Odd Minutes: 115/75 lb Hang Squat Clean x 10 reps
Even Minutes: Muscle-Ups x 3-6 Or Work on Pull Ups

Monday

Troy smashing out some deads. What a fun weekend, everyone did great on 14.3

A.
Two sets for quality, not time, of:
Strict Handstand Push-Ups x Max Reps Or Handstand Practice
Plank x 60 seconds each side
B
Every minute, on the minute, for 10 minutes: (work from the ground)
Strict Shoulder Press x 1 rep
Build over the course of the 10 minutes so that by minute 8 you are at 90% of your 1-RM.
C.
Pick up immediately after your 10th minute of shoulder press at that weight with…
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
Build over the course of the 10 minutes to today’s heaviest single.
D.
Four sets for times:
Run 400m or Row 500 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes

Sunday

Friday

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
Post reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.
Top male and female scores will receive $2,014.

Enlarge image
For complete workout standards, video and scorecard click here.

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Watch Live Footage of Stacie Tovar vs. Alessandra Pichelli on Workout 14.3 on the CrossFit Games site.

Posted by Pukie at 5:00 PM | Comments (25)

Thursday

CrossFit 101: 22 Rules to Avoid Being THAT Athlete

A
6 min to get as far in "Flight Simulator" as possible
Double Unders at unbroken reps of
(5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5)  
No single under subs!!  Practice.
B 
Bench Press
8 5 5 5 3
B
Skill Practice
C
Run 400m
7 Rounds of
8 K.B. Swings 70/53
5 Burpees
8 Pull Ups
Run 400m

CrossFit Games Update Show: March 12, 2014 - [video]

Wednesday

 Good Luck to Mitch and Dakota in the Open

A.
Six sets of:
2-Position Clean
(one from the floor, then the hang)
Rest as needed
B.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 70-75%
Rest 2 minutes between sets
C.
3 Rounds
Run 1 Lap
12 Toes-to-Bar
10 Alternating Pistols
5 Dead Lift 255/ 165

Tuesday

Enlarge image

 Lisa Lischka, Sedalia, Colorado.

A
Three sets of:
5/3 Muscle-Ups
10 Burpee Box Jumps (24″/20″)
Run 400 Meters @ 75-80%
Rest 2 minutes
B.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 90%
*Set 5 – 5 reps @ 80%
Rest 2 minutes between sets
C.
Six sets of:
2-Position Snatch
(one from the floor, then the hang)
Rest as needed
Build in loads based on speed and mechanics.
D.
For max reps/meters:
4 minutes of Rowing
3 minutes of Wall Ball Shots (30/20 lb)
2 Minutes of Handstand Push-Ups

Monday

A.
Two sets for quality, not time, of:
Nose-to-Wall Handstand Hold x 60 seconds
L-Sit x 45 seconds
B.
Every two minutes, for 12 minutes (6 sets):
Clean & Jerk x 1.1 @ 85-90%
(rest 10 seconds between singles)
C.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
Rest as needed
D.
Five sets for times of:
Row 500m/  400m Run
40 Double-Unders
Rest 2 minutes

Friday

Open WOD- 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats   95/65

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

For More

Saturday we will have our regular 9am class, and if you missed today's class you can do your open workout 14.2 tomorrow from 10am to 11am

Thursday

Just like last Thursday today will be a recovery/ skill day. Spend some time on a rower working out soreness you have gotten from the last couple tough work outs. Its a perfect time to work on any mobility issues you may have.

Like last Thursday we will hang out at 5:00 and watch Camille Leblanc-Bazinet vs. Talayna Fortunato live at the Open workout announcement and find out what 14.2 will have for us. This week we will schedule 14.2 on Friday for our wod. We will judge and cheer each other on just like last week. Friends and family are totally welcome. Saturday morning at 9 we will have our regular class, then we will offer a opportunity to make up 14.2 at 10:00. If you totally bomb your work out or figure out how to do a movement last min (like double unders) we may be able to do something Sunday afternoon or Monday at 3:30. Please be in contact with a trainer if you need to do this.

Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)
NOTE ABOUT ACTIVE RECOVERY - The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.
B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

Wednesday

 Lydia Valentin 140kg Clean in Slow Motion

A.
Three sets for times of:
12 Overhead Squats (115/75 lbs)
10 Box Jumps (30″/24″)
8/6 Muscle-Ups
Rest 3 minutes
B.
Five sets of:
Back Squat x 2-3 reps
(let feel dictate load, if you feel good, go heavy)
Rest 3-4 minutes
C.
For max meters:
4 minutes of Rowing
Rest 4 minutes
2 minutes of Rowing
Rest 2 minutes
1 minute of Rowing
Set your goal at or above 2000 total meters rowed, but list scores separately (e.g., 1100, 600, 300 = 2000).

Tuesday

A.
Every minute, on the minute, for 6 minutes, complete:
5 Squat Cleans (175/115 lbs)
Work for speed and efficiency, and then bring breathing and focus back to calm state before your next set.
B.
Three sets for max reps of:
60 seconds of Shoulder to Overhead (175/115 lbs)
Rest 2 minutes
Key is to work on efficiency to keep rep ranges close on all three sets – use your legs, drive yourself under the barbell, and stand up to full extension before bringing the barbell down.
C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Chest-to-Bar Pull-Ups
10 Ring Dips
Rest exactly 3 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 4 minutes of:
20 Wall Ball Shots (20 lbs)
10 Toes to Bar

Monday

A.
Two sets of:
Accumulate 60 seconds in an L-Sit
Accumulate 60 seconds in a Handstand Hold
(Choices in order of preference – Freestanding, Nose-to-Wall, Heels to Wall)
Accumulate 60 seconds Front Leaning Rest on Rings
(the top of the push-up position with rings 1″ off the ground)
B.
Every minute, on the minute, for 10 minutes:
Clean & Jerk x 1.1.1 @ 75-80%
(rest 10 seconds between singles)
C.
For time:
12 Thrusters (135/95)
4 Rope Climbs
9 Thrusters
3 Rope Climbs
6 Thrusters
2 Rope Climbs
3 Thrusters
1 Rope Climb

Sunday