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”….
For Time: 21-18-15-12-9-6-3 Thrusters (95/65) Burpees over the bar APRIL FOOLS!!!!! Today’s WOD Benchmark! “Helen” 3 rounds for time: Run 400 meters 21 KB Swings (24kg/16kg) 12 Pullups or “Heavy Helen” 3 rounds for time: Run 400 meters 21 KB Swings (32kg/24kg) 12 CTB Pullups BBQ to end the 2014 CrossFit Open We are…
BBQ to end the 2014 CrossFit Open We are incredibly proud of what has transpired over the past five weeks. We have seen so many PR’s, and so many of you pushed yourselves to new limits. Now let’s celebrate all the hard work you have put in! Hope you can all make it. When: Sunday, April…
Our last 14.5 Open workout is today. We will be giving you all one more chance to complete 14.5. We will be running heats starting at 10:30am Looking forward to another awesome day here at CFG! Open Workout 14.5 21-18-15-12-9-6-3 reps for time of: Thrusters (95/65) Bar-Facing Burpees CFG Men’s Leaderboard CFG Women’s Leaderboard…
Teams of 2 Complete 3 Rounds Each of: 500 Meter Row 400 Meter Run *One partner completes a round while the other rests. Butter is back (NY Times)
Workout 14.5 For time: 21 Thrusters (95, 65#) 21 Barbell Facing Burpees 18 Thrusters (95, 65#) 18 Barbell Facing Burpees 15 Thrusters (95, 65#) 15 Barbell Facing Burpees 12 Thrusters (95, 65#) 12 Barbell Facing Burpees 9 Thrusters (95, 65#) 9 Barbell Facing Burpees 6 Thrusters (95, 65#) 6 Barbell Facing Burpees 3 Thrusters (95,…
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!
