Month: February 2014

CFE and CFCore at 830am

CFE WOD: 

MOB

DYNWU

5M TT

 

CF and Progressions at 930/1030am

MOB

14.1 Open WOD

You will have plenty of opportunity to Complete 14.1 and every Open WOD Each Week. Anyone who did not register for 14.1 is not excluded. You will still do the WOD with us, be assigned a Judge and Score Sheet. All Athletes that are Registered with CrossFit HQ will be able to complete all 5 Weeks of Open WODs for Free. All other Athletes must still Sign In to do WOD. Open WODs will be Completed on the Following Days and Times Each Week until the Open is Over. Each Registered Athlete is Responsible for entering in their Score each week and it will be Verified by our Open Manager. Any Athlete that is hoping to go to Regionals must have their own Videographer. We will not be able to supply you with a videographer unless you have pre arranged this with our Coaches and Manager for that day/time.

Friday: 5PM Class Only

Saturday: 930/1030AM Classes

Sunday: 230PM

Monday: All Day Long

 

WORKOUT 14.1

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

Notes
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

Equipment
• Jump rope 
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

Video Submission Standards

Click here to see an example of a valid video submission.

Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that the barbell is locked out overhead and the rope is passing twice under the feet.

 

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**MOBility Class today at 1015am!!!

 

CFE:

MOB

DYNWU

4 RFT:

800m
15 MBC
20 Slamballs
25 KBS
30 DU

 

CF:

MOB

A. 10M T2B Progression & Skill Work 

B. 10M Dbl Under Skill Work 

C. 10M Drop Squat Skill Work: Focus is to Get under the Bar Fast

 

D. WOD: 16M CAP

75 KBS (2P/1.5P)

25 DL (185/135)

5 Clean and Jerk (185/135)

2000M Row
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CFE:

MOB

DYNWU

25M Partner AMRAP:

25 WB SU

20 WB Lunges

15 WB Squats

200m WB Run

*5 Burpee Penalty if Ball gets Dropped

 

CF:

MOB

A. GWOD: 

Practice for 10M – Bar Muscle Up

Then:

As Many Reps as Possible in 5 Mins

5 CTB Pullups

5 T2B

5 Hips to Rings or Hips to Bar

 

B. 

Back Squat

10 by 2

Front Squat

5 by 2

*Increasing Load to a 2RM on Both

 

C. Death by Plank

3M Plank Hold

10 Pistols or Air Squats

2M Plank Hold

10 Pistols or Air Squats

1M Plank Hold

10 Pistols or Air Squats

30s Plank Hold

50 Grasshoppers

*Every time you fall out of the Plank Hold you will have a 1 Mile Penalty Run to be Completed after the WOD is Over. 
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Friday Night Lights @ 5PM

We will be Hosting 14.1 Open WOD Today at the 5PM Class Only!!!

 

CF:

MOB

A. 10M Kip Skill Work on Floor/Kip PU Skill Work on Rig (GWOD)

B. 8M Pistol Skill Work (GWOD)

C. 5M Efficient Burpee Execution (GWOD)

D. 5M Efficient Box Jump Execution

 

E. For Time: 21-15-9

Burpee Over the Box

Thrusters (95/65)

*These are NOT competition Burpee over the Box Jumps. I want Burpee, Box Jump, Burpee, etc. Each time you Complete a Burpee and a Box Jump that counts as 1 Rep. These are Open Regulation Burpees and Box Jumps. Hip Must Open on Top of Box.  

 

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CFE:

MOB

DYNWU

1600m TT

800m Interval Sprints w/BW Movements

 

CF:

MOB

 

A. 

Strict Press 5 by 1

Push Press 3 by 2

Behind the Neck Jerk 5 by 1

*Increasing Load

 

B. 8M Snatch Technique and Warmup Work

 

C.  18M CAP

*70 DU Buy In

3 Rounds Cindy

2 Snatch + 1 OHS (135/95)

3 Rounds Cindy

2 Snatch + 1 OHS (155/115)

3 Rounds Cindy

2 Snatch + 1 OHS (175/135)

*70 WB (20/14) Cash Out

Score Total Reps Completed. Perfect Score is 155.

 

D. $$ Optional Cash Out $$

15 Broad Jump Burpees

5 Wall Climbs

500m Row

15s on Airdyne

50 GHD SU

50 Hip Ext

 

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CFE:

MOB

DYNWU

“10-1”

Wallball

Situps

w/100m Sprints

 

CF:

MOB

A. GWOD:

30s- Partner 90 Degree Active Wall Hold

30s- Partner Freestanding Handstand Hold

30s- Partner Bridge Up Hold 

 

B.

Bounding Box Jumps

5 by 10. Increasing Height.

Vertical Jump to Target

3 Attempts for Max Height.

 

C. 4 Rounds:

6 Hang Snatch (135/85)

18 BB Box Step Up (135/85)

12 Back Squat (135/85)

400m Run

 

D. $$ Optional Core $$

2 Rounds:

14 Reverse Hypers

28 Situps

14 Cal Row

28s Hollow Body Hold

14 Static Vup Straddle Toe Taps

28 Reverse Crunches 

 

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