Monday, March 31, 2014
Troy Straith2014-03-31T18:00:50-07:0010 Rounds For Time (Comp) 2 Ring Muscle Ups 10 KB Swings 1.5/2pd (Fitness) 5 Ring Dips 10 KB Swings 1/1.5pd (Bootcamp) 5 Box Dips 10 Russian Swings @ manageable weight
10 Rounds For Time (Comp) 2 Ring Muscle Ups 10 KB Swings 1.5/2pd (Fitness) 5 Ring Dips 10 KB Swings 1/1.5pd (Bootcamp) 5 Box Dips 10 Russian Swings @ manageable weight
Teams of 2 50 box steps 50 lunges 50 squats 400m run 50 push-ups 50 pull-ups 50 sit-ups 400m run 50 box steps 50 lunges 50 squats 400m run Divide evenly with one person working at a time. Run together. Do exercises in order, completing one before moving on to the next.
CrossFit Games Open Workout 14.5 For time 21-18-15-12-9-6-3 reps of: Thrusters, 95 / 65 lb. Bar Facing Burpees
CrossFit Games Open WOD 14.4 Weekend Schedule: Saturday: 11am at the West Vancouver location Sunday: 12pm at the West Vancouver location. Please note that the Open WODs will only be held at these times, not during regular scheduled classes.
For Time (Competitor) & (Fitness) 1 Mile Run 100 Double Unders 800m Run 75 DU's 400m Run 50 DU's (Bootcamp) 800m Run 50 Single Skips/Double Unders 400m Run 40 Singles/DU's 200m Run 30 Singles/DU's OR Active Recovery Easy 5k Run or Row
Teams of 2 For Time Divide work evenly with one athlete working at a time. Complete one exercise before moving to the next in order. (Competitors) 100 KB Swings 1.5/2pd 80 Overhead Walking Lunges 25/45 plate 60 Alternating DB Snatches 35/50 40 Handstand Pushups (Fitness) 100 KB Swings 1/1.5pd 80 Overhead Walking Lunges 10/25 plate [...]
AMRAP 10 minutes (Comp) 3-6-9 Thrusters 95/135 Bar Muscle Ups (Fitness) 3-6-9 Thrusters 65/95 Chest-to-Bar Pull-ups (Bootcamp) 3-6-9 Thrusters 33/45 Pull-ups
5 Rounds For Time (Comp) & (Fitness) 3 Wall Walks 6 Box Jumps 24”/30” 9 Burpees 200m Run (Bootcamp) 1 Wall Walks 3 Box Jumps/Steps 20" 3 Burpees 200m Run