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2014 CrossFit Open WOD 14.1
10 Min AMRAP
30 Double Unders
15 Power Snatch - 75/55
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Extra Credit: Assault Bike - 50 Cals for time
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Hookgrip video of Mattie Rogers @ the American Open last week in Orlando.
CrossFit Hot Springs |
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Strength: Snatch - 1 RM - any way/any how --- 2014 CrossFit Open WOD 14.1 10 Min AMRAP 30 Double Unders 15 Power Snatch - 75/55 --- Extra Credit: Assault Bike - 50 Cals for time --- Hookgrip video of Mattie Rogers @ the American Open last week in Orlando.
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WOD: For time Air Assault - 300 Calories Row 3K Run 3K (1.86 miles) *break up as you wish --- In case some of you haven't seen this before, here's a long series of warmup drills for prepping to run. Skill: Wall Walks + Handstand Push Ups --- 2016 CrossFit Open Wod 16.4 - 13 Min Cap! 55 Deadlifts - 225/155 55 Wall Ball - 20/14 55 Calorie Row 55 Handstand Push Ups --- Extra Credit: Double Unders - 3 Attempts Max Reps Unbroken Strength: Clean - 1 RM - any way/any how --- WOD: “Helen” - 15 Min Cap! - scale accordingly 3 Rounds for time 400 Meter Run * 21 American KB Swings - 53/35 12 Pull Ups *500 M Row if it’s raining --- Extra Credit: Knee 2 Elbows - 3 x 12-15 unbroken Saturday Class time at 8 AM
---------- 2 Person Partner Wod - “Team Fran H2O” Station #1 Max Row for Calories Station #2 15-12-9 Thrusters - 95/65 RX, 135/95 RX+ Pull Ups RX, C2B RX+ *Partner #1 - Rows for Max Calories as Partner #2 Completes 15 Thrusters then tags out Partner #1 who switches to 15 Thursters. Once both Partners complete 15 Thrusters move on to 15 Pull Ups. then 12/12, 9/9 Rower is always moving for Calories as each partner switch back and forth alternating Thruster and Pull Ups 15-12-9 **Reps can only be done while rower is in fact rowing Strength: Back Squat - 1 RM 5 reps @ 40%, 3 reps @ 60%, 1 rep @75%, 1 rep @80 then 3 Attempts * Set #1 @ 90% -- Set #2 @ 100% -- Set #3 @ 105-110% depending on how you felt on Set #2 *Ask for 2 spotters --- WOD: 10 Rounds On a 1 Min Clock rest :30 seconds between efforts 5 Front Squat + Russian KB Swings FS = 95/65 Rx, 135/95 Rx+ RKB = 70/53 Rx, 106/70 Rx+ score = total KB Swings --- Extra Credit: Ab Mat Sit Ups - 100 Reps --- Whole lot of swings tomorrow...pay attention WOD: 45 Min AMRAP “Stairway to Heaven”
Climb the highest in 45 Mins 2-4-6-8-10-12-14 etc………… Calories on Assault Bike* Double Unders Calories on Rower *Or Calories on rower also Strength: Strict Press - 1 RM 5 reps @ 40%, 3 reps @ 60%, 1 rep @75%, 1 rep @80 then 3 Attempts Set #1 @ 90% -- Set #2 @ 100% -- Set #3 @ 105-110% depending on how you felt on Set #2 --- WOD: 10 Rounds - On a 1 Min Clock 5 Hang Power Cleans + Max Pull Ups rest: 30 seconds between efforts HPC = 95/65 Rx, 155/105 Rx+ Pull Ups = Chin over Bar Rx, Chest 2 Bar Rx+ score = total Pull Ups --- Extra Credit: Run 1 Mile Strength: Deadlift - 1 RM 5 reps @ 40%, 3 reps @ 60%, 1 rep @ 75%, 1 rep @ 80 then 3 Attempts Set #1 @ 90% -- Set #2 @ 100% -- Set #3 @ 105-110% depending on how you felt on Set #2 *Yes, you may have another attempt if 3 wasn't enough --- WOD: 10 Rounds - On a 1 Min Clock 5 Deadlifts + Max Burpees rest: 30 seconds between efforts DL = 225/155 Rx, 275/185 Rx+ score = total burpees --- Extra Credit: Row 1K Saturday Class time at 8 AM
--- Team Workout: Teams of 3, for time 400 Air Squats* 300 Ab Mat Sit Ups 200 Ground 2 Overhead - 95/65 100 Burpees --- 1 Teammate works at a time *Might change the airsquats to KB swings. We'll see how everyone feels after today's stuff...in the morning before deciding. |
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