Tag Archives: open

WOD 20140324

CrossFit Open 14.4 (@ CrossFit Tegen)

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

Warm-up from Barbell Shrugged:

Dynamic mobility
     – Cat-Cows
     – Hip extensions
Row 8 min 30:30 (85-90%)
3 min of
     3 barbell row
     3 air squats
     3 overhead press
Practice toes to bar
Practice wall ball shots
Warm up to power clean
     NO more than 10 reps!

 

WOD 20140315

WORKOUT 14.3

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Result: 103 Reps
3 rounds & 13 Reps with 275 lbs

WOD 20140308

Open Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

For details and movement standards:http://games.crossfit.com/workouts/the-open

Post rounds and reps completed to comments:http://www.crossfit.com/mt-archive2/009148.html and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open: http://games.crossfit.com

WOD 20140307

Cardio/Metcon

Biking 19 Km
http://runkeeper.com/user/jankka/activity/314372196

Riding the bike in the dusk – nice as ever 😀 Continue reading WOD 20140307