Normal class times tomorrow:  8, 9 and 10 AM 
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Warmup on the board:


Two choices for today:   Pick your poison

WOD A:  4 Min C & J  135/95
              4 Min Rowing (Max Calories)
              4 Min Burpees

Score is total # of Reps and Calories
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WOD B:  For time - 

              Row 250 M
              30 KB Swings 70/53
              20 Deadlift 225/185
              30 Slamballs 30/20
              20 Pullups
              15 Power Cleans 135/95
              Run 800 

2014 CrossFit Open Workout 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75/55 power snatches, 15 reps

Any questions...please watch the video standards at the link belowt.  You can also read a PDF on the standards there also. 

 http://games.crossfit.com/workouts/the-open

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN - includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

Notes
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.



Compare to 110316.

Warmup on the board...
--------
Skill/WOD 1: 5 Rounds of 

1 Min Max Reps with 1 Min Rest between rounds

Double Unders

JUST THE ONE MINUTE REST AND THEN...
  
WOD 2 -

7 Mins

Max Burpee Pull Ups 

Warmup:  500 M Row, Mash/Roll out (Quads/hamstrings) (triceps/lats), 
-------
Strength: Barbell Thruster...3 Reps -

 3 Attempts to hit a heavy triple

-------------
WOD:  7 Minutes (Max Reps)

3 Thrusters 100/65

3 Toes 2 Bar

6 Thrusters

6 Toes 2 Bar

9 Thrusters

9 Toes 2 Bar

etc...............

Great tips below on preparing for Thrusters with Diane Fu from last years Thruster/Pullup WOD (13.5).  

The 2nd video is one from KStarr that many of you are likely familiar with already.

Warmup:  500 M Row, Squat/shoulder prep
----
Strength:  Barbell Complex - 3 Attempts to hit a heavy set of

Power Snatch from floor + Hang Full Snatch

-----------
WOD: 12 Min Cap (some of you, we will be counting/no repping you)

150 Wall Ball 20/14
90 Double Unders
30 Muscle Ups

Many of  you have seen these YouTube videos before...but there are great tips here worth seeing again and again.  Especially seeing as how the WOD you're doing today has been in the past two CF Opens.  Last year...it was the 3rd of 5.  

Normal Saturday class times tomorrow..8, 9 and 10 AM
-------------------
Come early...warmup on the board.  Clock starts at 15 after the hour...45 Min Cap!!!  

------------
Buy in: 400 M Run
            
            50 Box Jumps 24/20
            50 Push Press 75/45
            50 OH Squat 75/45
            50 Pull ups
            50 DU's
            50 T2B
            50 Burpees

Cash Out:  400 M Run


             

Warmup: 800 M Run or Line/agility drills, Squat prep...more details on the board
-------
Strength:

3 Attempts to find a 10 Rep Max Back Squat - Tips...same advice as for Monday and Wednesday.

---------------
WOD:  For time

20 Front Squats 95/65
 5 Chest 2 Bar Pull Ups
15 Front Squats 
10 Chest 2 Bar Pull Ups
10 Front Squats
15 Chest 2 Bar Pull Ups
 5 Front Squats
20 Chest 2 Bar Pull Ups

Scaled loads 65/35 and pullups 

Warmup: Weather permitting 400 M Run, otherwise Line/Agility Drills, Shoulder Prep, more details on the board
--------
Strength:

3 Attempts to find a 10 Rep Max Strict Shoulder Press - Tips...same as Mondays advice for deadlift.
-------------
WOD:  21-15-9

Power Cleans 135/95

Handstand Push Ups
----------------

Bonus:

Airdyne :30 on :30 off  Minimum of intervals...max calories
or
Row: :30 on :30 off  Minimum of 5 intervals...max calories

Either of these should be all out...no holding back any ounce of effort.

Pushups: Males - sets of 10 with :30 rest between sets...I want to see                     perfect reps for as long as you can go without struggling.  

                Ladies - sets of 5...same as guys otherwise

Warmup:  On the board
--------------
Skill Work: 10 Mins  -  Kettlebell Snatch - If you've not done KB snatches before, bring wrist bands if you have them.

--------------------
Whatever time you did this workout last Tuesday when we did it "3 rounds for time"... now make it an AMRAP in that time.   For example...let's say it took you 23 minutes to complete it last Tuesday...that means you have 23 minutes to attempt to get at least 3 Rounds and hopefully add some more reps.  Don't stop just because you finish 3 rounds.  Go until your time is up.  If you missed this workout last week just do it as 3 Rounds for time with a 25 Min Cap!

WOD:
 
35 Wall Balls 20/14

25 Kettlebell Swings 70/53

15 Burpee Box Jumps 24/20

Warmup:  500 M Row, Squat Prep and normal prep for DL
---------
Strength:
3 Attempts to find a 10 Rep Max Deadlift

On these strength portions this week...most of you went through the last Wendler Cycle.  You should have your #'s written down as to how many reps you did on the "PLUS" or "Max Reps" sets.  This should easily tell you what weight to attempt for a 10 Rep Max.  Be smart...you only get three attempts after you've done your warm up sets (minimum of 3).  
-------------------
WOD: For time

20-20-20-20-20 Foot Walking Overhead Lunges 45 # plate/ 25 # plate 
50-40-30-20-10 Ab Mat Sit Ups*

*set up an Ab mat - put a mark 10 ft away... lunge to the mark and back...then do 50 Ab Mat Sit Ups, lunge again 40, etc....