Saturday 3/8/2014 CrossFit Games Open 14.2

Warm Up

  • 30 squats
  • 20 roll backs
  • 30 PVC overhead squats

Shoulder mobility

Hip/ankle mobility

WOD

CrossFit Games Open “14.2”

Death by E3MOM: Every 3 minutes on the minute complete

2 Rounds of

  • Overhead Squats
  • Chest-to-bar pull ups

Minutes 0:00-3:00 – 10 reps each movement

Minutes 3:00-6:00 – 12 reps each movement

Minutes 6:00-9:00 – 14 reps each movement

Minutes 9:00-12:00 – 16 reps each movement

Continue adding 2 reps to each movement until you cannot get the 2 rounds done in the 3 minute interval.  Score is total reps.  

Cool Down

Foam Roll

Thursday 3/6/2014

LIFT-wod

Warm Up

Row 1000m

Hip Mobility

Front Rack Mobility

Burgener Warm Up

WOD

Strength

Squat Cleans   1-1-1-1-1

Metcon

9 min. AMRAP

  • 5 Squat Cleans (135/95)
  • 7 Burpees
  • 9 Box Jumps (24/20)

Cool Down

Coach Led Stretching

Wednesday 3/5/2014

CrossFit Europe 2012

Warm Up

  • 50 singles
  • 50 right foot
  • 50 left foot
  • 50 double unders

-then-

  • 30 squats
  • 20 roll backs
  • 30 PVC overhead squats

WOD

Buy in: 100 Double Unders

“Mini-Mary”

12 min. AMRAP*

  • 5 Handstand Push Ups
  • 10 Pistol Squats (alternating)
  • 15 Pull Ups

*Mini-Mary is technically a 10 min. AMRAP, but to allow for the buy in, set the clock for a 12 min countdown.  If you do not finish the 100 DU buy in within the first 2 minutes, go ahead and start Mini-Mary so that it is a 10 min. AMRAP.  If you finish the double under buy in early, go ahead and start knocking out reps on Mini-Mary. 

Cool Down

Shoulder Mobility/ Foam Rolling (lats, quads)

Tuesday 3/4/2014

BryanOhrLaurenPlumeyRope

Warm Up

Run 400m

-then-

  • 30 Squats
  • 20 Roll backs
  • 30 PVC Overhead Squats

WOD

Front Squats

12 min. EMOM

  • 3 Lateral Burpees
  • 5 Front Squats (AHAP)

Cash Out

2 rounds

  • 30 Double Unders
  • 3 Rope Climbs (15′)

Benchmark Monday 3/3/2013

DSC_8856

Warm Up

4 min. AMRAP

  • 10 jumping lunges
  • 10 push ups
  • 5 plank rolls

WOD

“Helen”

3 rounds for time:

  • Run 400m
  • 21 Kettlebell Swings (53/35)
  • 12 Pull Ups

Cash Out

10 Sled Drives (AHAP)*

*Down and back on the turf is 1.  About 100ft. for each sled drive.

Sunday 3/2/2014 – CrossFit Games Open 14.1

DSC_8785

Warm Up

Row 500m then 3 sets of 8 GHD back extensions (on your own)

Together:

2 rounds

  • 15 jumping jacks
  • 10 “bow and bends”

Mobility

  • Ankles
  • Wrists
  • Shoulders
  • Hamstrings

WOD

“Open 14.1” (a.k.a. “Open 11.1”)

10 min. AMRAP

  • 30 Double Unders
  • 15 Snatches (75/55)

Cool Down

Coach Led Stretching and Foam Rolling

Friday 2/28/2014

6a0115705a348d970b01676505e6dd970b-450wi

Warm Up

Row 500m/Run 400m (on your own)

then

1 Round (together)

  • Max Effort pull Ups

3 Rounds

  • Max Effort L-Sit

WOD

“Loredo” (Hero WOD)

6 Rounds for Time:

  • 24 Air Squat
  • 24 Push Ups
  • 24 Walking LUnges
  • Run 400m

Cool Down

Coach Led Mobility

Thursday 2/27/2014

1008771_483933688349869_532195470_o

Warm Up

5 min. AMRAP

  • 15 Push ups
  • 15 Squats

WOD

Death by Back Squat (AHAP)

then

Death by Push Press (AHAP)

In a “Death by…” workout, you set a running clock.  On the first minute, you perform one rep of the movement.  On the second minute, you perform two reps of the movement.  Third minute, three reps; fourth minute, four reps, etc. until you cannot complete the reps within the minute.  If on minute 12, you only complete 10 reps, then your score is 11 (full) rounds plus 10 reps (i.e. 11+10).  

Cash Out

40 Tire Flip-Jump Throughs