3.27.14 WOD
A. Bench Press 5-5-3-3-1-1 B. 12 min AMRAP Run 200 M 9 Box Jumps (24/20) 7 Plate Ground to OH (45/35) 5 T2B C. Mobility (Foam roll)
A. Bench Press 5-5-3-3-1-1 B. 12 min AMRAP Run 200 M 9 Box Jumps (24/20) 7 Plate Ground to OH (45/35) 5 T2B C. Mobility (Foam roll)
A. 20 minutes to find 1 Rep Max for complex: 1-3. Power clean>hang power clean>push press 4-6. Power clean>hang power clean>push jerk 7-9. Power clean>hang power clean>split jerk All nine movements must be performed in order. The bumpers may only touch the ground on each Power Clean. Power Clean reps are all “tap and go”….
“Baseline Cycles” 4 CYCLES each for time, of: 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups REST precisely 3 minutes between CYCLES. Articles: Can lifting heavy weights make you bulky? Not if you’re a woman The way you do anything… Happy Birthday Chrissy!!!
A. Front Squat 3-3-3-3-3 B. Fight Gone Bad Style – 4 Rounds Max reps for 1min at each movement. Rest 1min after each full round. Double Unders Burpees to plate Thrusters 95/65 Congratulations to Jeffery & Jane Ma who just had baby girl Alyssa Lauren Ma 3/21/14!
We will be giving you all one more chance to complete 14.4. We will be running heats starting at 10:30am Looking forward to another awesome day here at CFG! Open Workout 14.4 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…
In teams of 2 2 Rounds: 60 Hang Power Snatches (95/65) 40 Walking Lunges 20 Chest to Bar Pull Ups *At the top of every minute 5 Burpees each CrossFit Glendale Kids Classes!!! Click here to Register Class schedule 12:00 -12:45pm 6-8year olds. 1:00 – 1:45pm 9-12 year olds.
Open WOD 14.4 AMRAP 14: 60 Calorie Row 50 Toes to Bar 40 Wall Balls (20#/10ft, 14#/9ft) 30 Cleans (135, 95#) 20 Muscle Ups
For time: Row 1000m 40 KB swings 70/53 50 Burpees 40 KB swings 70/53 Run 1000m _________________________________________________________________________________________ 7 ways to stay safe during the CrossFit Open What to do when you hit a plateau Older adults: Build muscle and you’ll live longer Shane,
A. Back Squat 10-10-10 (Find your heaviest set of 10) B. EMOTM 10: 5 Strict/Weighted Pull Ups (Scale Reps Accordingly) Finisher – For Time: 500m Row CrossFit Glendale Kids Classes!!! Click here to Register Class schedule 12:00 -12:45pm 6-8year olds. 1:00 – 1:45pm 9-12 year olds. …
A. 20 minutes to find 1 Rep Max for complex: 1-3. Power clean>hang power clean>push press 4-6. Power clean>hang power clean>push jerk 7-9. Power clean>hang power clean>split jerk All nine movements must be performed in order. The bumpers may only touch the ground on each Power Clean. Power Clean reps are all “tap and go”….