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28 Feb
by: Published in Uncategorized

Please remember that the 9 AM and 10 AM classes will run the Opens workout at Box 1

Team WOD 1: 8 rounds for time of:

8 Thrusters (95/65)
12 Pull Ups
16 Wall Balls (20/14)
20 Kettlebell Swings (24/16)
24 Double Unders

Partners can only switch between exercises.

Team WOD 2: 8 rounds for time of:

10 Thrusters (95/65)
15 Pull Ups
20 Wall Balls (20/14)
25 Kettlebell Swings (24/16)
30 Double Unders

Partners can only switch between exercises.

==

So who starts first…

With an odd number of exercises and an even number of rounds, you will both do the same exact amount of everything.  In case the workout is not completely clear:

On the first round…

Partner 1 does ALL of the Thrusters
Partner 2 does ALL of the Pull Ups
Partner 1 does ALL of the Wall Balls
Partner 2 does ALL of the Kettlebell Swings
Partner 1 does ALL of the Double Unders

On the second round…

Partner 2 does ALL of the Thrusters
Partner 1 does ALL of the Pull Ups
Partner 2 does ALL of the Wall Balls
Partner 1 does ALL of the Kettlebell Swings
Partner 2 does ALL of the Double Unders

And so on,

CG

==

 

27 Feb
by: Published in Uncategorized

WOD:  14.1:  10 min AMRAP of:

30 Double Unders
15 Power Snatch (75/55)

Last done 05/14/12

==

Act 1:  The fourth beginning…

In the (first) beginning there were Power Snatches and Double Unders.  Since then not much has changed.  The official kick off of the 2014 CrossFit Games season includes

I actually wrote that before 14.1 got released as a way to begin this post.  Kinda creepy.  Anyway, let’s talk about this workout:

The Double Unders are a skill that we have beaten to death for the last two months…
The Power Snatch is light enough that any of you will be able to do it…
The time limit is long enough that this should not be considered a sprint…
Form will be paramount in order to not waist energy (especially if that is a heavy weight for you)…
Ideally your Double Unders will be unbroken, but a steady pace may help you squeeze out a few more reps…
Breathe…
Have an absolute blast!!!…

3, 2, 1, GO!,

CG

==

26 Feb
by: Published in Uncategorized

WOD: For time:

10-1 reps of:

Power Clean (95/65)
Thrusters (95/65)

7:30 minute time limit

==

T’was the day before the CrossFit Opens…

I am not doing the whole poem again!  But it is definitely timed to start getting pumped.  At 8 PM tonight, you and over 150,000 of your closest friends will be finding out your initial exercise fate!  Will it be 7 minutes of Burpees?  Will it be 10 minutes of ice cream eating?  Who knows.  Stay tuned to games.crossfit.com to learn what the future holds for you!

Jessa, Bern, Wurm,

CG

==

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