Warmup:  500 M Row, Ring raises, Rack position prep for Push press, snatch work with empty barbell

Newer athletes...don't be concerned with how much weight you use.  An empty barbell is fine for the EMOM's if that is necessary.  
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10 Round EMOM (Every minute on the minute) - Starts at 15 after the hour
5 Hang Power Snatch 135/95
                        Scaled Loads (115/75 and 95/55)

rest 5 Mins

10 Round EMOM -  Starts at the half hour
10 Push Press 135/95
     Scaled Loads (115/75 and 95/55)

rest 5 Mins

1000 Meter Row for time - Starts at 15 before the hour

Warmup:  500 M Row, Squat and ankle/calf prep

Minimum of 3 warmup sets prior to your first work set
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Strength:

Back Squat  5 x 5 reps 

Good Mornings 3 x 10 reps
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4 x 400 Meter Runs -- Starting on the half hour

*Every 5 Mins GO!   -  The faster you get back, the more rest you get.   Attempt to stay within 10 seconds each round.  

Remember...class times tomorrow at 7, 8 and 9 AM only.  
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Partner Wod: 5 RFT 


100 Meter OH Plate Carry 45/25 
40 Single Arm Dumbbell Snatches Alternating Arms 35/25
50 Partner Med ball Sit Ups


One person working at a time.  Strategize, break it up how you want.
Plate carry is out to the 50 Meter mark and back.
We'll demonstrate the Med ball situps, many of you have done them before.  
If an odd number of people, the work will be cut in half for the single person.

2014 CrossFit Open WORKOUT 14.5 


MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb thrusters
Burpees (Bar Facing Bupees)

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN - includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

This Saturday the 29th,  class times will be 7, 8 and 9 AM.  Our friends at CrossFit Maumelle are having their Grand Opening starting at noon and lasting until 4 PM.  A number of us are going and we want to be able to leave early enough to get there on time.  It's going to be a fun event...lots of little contests like max plank hold, max DU's, max distance handstand walk...etc.
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Warmup:  500 M Row, Ankle and calf prep, Rollout you  quads/hamstrings
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Strength: Power Snatch - 10 mins to get a Heavy 1 Rep - not max

rest 10 Mins then

WOD: 7 Rounds for time

7 Power Snatch 95/65

7 Box Jumps 24/20 - step down

Warmup:  Line/Agility Drills including broad jumps, Squat Prep  
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Strength:  Squat Clean - 10 mins to get a Heavy'ish 1 Rep - Not a max
You have until 20 Minutes after to finish...

Rest 10 Mins then starting on the half hour...
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WOD: 10 Squat Cleans 155/105 (scaled loads - 105/75)

50 Double Unders

8 Squat Cleans

40 Double Unders

6 Squat Cleans

30 Double Unders

4 Squat Cleans

20 Double Unders

2 Squat Cleans

10 Double Unders

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Bonus:
Those competing in the CF Open and anyone else wanting to go the extra mile - same bonus as Saturday - 50 Burpees to a 6" reach and you might want to do a few thrusters @ 100/65 as well.  

Warmup:  500 M Row, Squat/ Front Rack Prep, Good Mornings, Mashing/Mobility
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Strength:  Push Jerk - 10 mins to get a 3 Rep Max Effort

rest 5 Mins 
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WOD: 3 Rounds, Not for time*

20 Bodyweight Back Squats - unbroken

20 Bodyweight Deadlifts - unbroken

20 Pull Ups - unbroken

Row 500 Meters - under 1:45 M / 2:00 W

*Yes...you can take a minute or so between exercises.

Normal Class Times For Tomorrow...8, 9 and 10 AM

Warmup:  If not raining...800 M Run, otherwise Line/Agility drills.  Squat/Front Rack position prep

4 Rounds for Time:

3 Front Squats 135/95*
3 Rounds "Cindy"**
3 Front Squats 135/95 
30 DU's

* No rack...must clean.  
** 5 Pullups, 10 Pushups and 15 Airsquats

Bonus:  50 Burpees to 6" over reach height

2014 CrossFit Open Workout 14.4

MEN - includes Masters Men up to 54 years old
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

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN - includes Masters Men 55+
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 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1...Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Warmup:  400 M Run, Shoulder/OH Mobility, Ring pulls, Light KB Swings
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WOD :  “Helen”

3 RFT:

400 Meter Run

21 American KB Swings 53/35

12 Pull Ups
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Bonus:  5 rounds Minimum of :30 on and :30 off on the Airdyne
             or
             5 rounds of 1 min on and 1 min off on the rower
             (Going for max calories on whichever you choose to do.)