Monday, March 31, 2014
Sunday, March 30, 2014
20140331
CrossFit Games Open Workout 14.5
21-18-15-12-9-6-3 reps for time of:
Thrusters, 95 pounds
Bar-facing burpees
Post time to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.
21-18-15-12-9-6-3 reps for time of:
Thrusters, 95 pounds
Bar-facing burpees
Post time to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.
Thursday, March 27, 2014
Wednesday, March 26, 2014
Tuesday, March 25, 2014
Monday, March 24, 2014
20140325
In front of a clock set for 15 minutes:
1 minute of squats
2 minutes of double unders
3 minutes of pushups
4 minutes of back extensions
5 minutes of pullups
Post reps completed for each exercise and total reps to comments.
1 minute of squats
2 minutes of double unders
3 minutes of pushups
4 minutes of back extensions
5 minutes of pullups
Post reps completed for each exercise and total reps to comments.
Sunday, March 23, 2014
20140324
CrossFit Games Open Workout 14.4
Complete as many rounds and reps as possible in 14 minutes of:
60 calorie row
50 toes to bar
40 wall-ball shots, 20 pound ball to 10-foot target
30 cleans, 135 pounds
20 muscle-ups
Post reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.
Complete as many rounds and reps as possible in 14 minutes of:
60 calorie row
50 toes to bar
40 wall-ball shots, 20 pound ball to 10-foot target
30 cleans, 135 pounds
20 muscle-ups
Post reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.
Thursday, March 20, 2014
20140321
As many rounds as possible in 15 minutes of:
115 pound push press, 1 rep
1 strict pullup
115 pound push press, 3 reps
3 strict pullups
115 pound push press, 5 reps
5 strict pullups
Post rounds completed to comments.
115 pound push press, 1 rep
1 strict pullup
115 pound push press, 3 reps
3 strict pullups
115 pound push press, 5 reps
5 strict pullups
Post rounds completed to comments.
Wednesday, March 19, 2014
20140320
10-9-8-7-6-5-4-3-2-1 reps for time of:
Power cleans, 135 pounds
Burpees
Post time to comments.
Power cleans, 135 pounds
Burpees
Post time to comments.
Tuesday, March 18, 2014
Monday, March 17, 2014
Sunday, March 16, 2014
20140317
CrossFit Games Open Workout 14.3
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
Each time the athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.
Post completed reps to comments and/or register and submit your results as part of the 2014 CrossFit Games Open.
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
Each time the athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.
Post completed reps to comments and/or register and submit your results as part of the 2014 CrossFit Games Open.
Thursday, March 13, 2014
Wednesday, March 12, 2014
20140313
Press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Post loads to comments.
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Post loads to comments.
Tuesday, March 11, 2014
20140312
As many rounds and reps as possible in 12 minutes of:
150 wall ball shots, 20 pound ball, 10 foot target
90 double unders
30 muscle ups
Score is the total number of reps completed. Post score to comments.
150 wall ball shots, 20 pound ball, 10 foot target
90 double unders
30 muscle ups
Score is the total number of reps completed. Post score to comments.
Monday, March 10, 2014
20140311
"Helen"
Three rounds for time of:
400m run
21 kettlebell swings, 1.5 pood
12 pullups
Post time to comments.
Three rounds for time of:
400m run
21 kettlebell swings, 1.5 pood
12 pullups
Post time to comments.
Sunday, March 9, 2014
20140310
CrossFit Games Open Workout 14.2
For as long as possible:
From 0:00-3:00
Two rounds of:
10 overhead squats, 95/65 pounds
10 chest-to-bar pullups
From 3:00-6:00
Two rounds of:
12 overhead squats, 95/65 pounds
12 chest-to-bar pullups
From 6:00-9:00
Two rounds of:
14 overhead squats, 95/65 pounds
14 chest-to-bar pullups
Etc., following the same pattern until you fail to complete both rounds in the allotted 3 minutes.
Your score is the total number of reps completed. This workout is fairly complex in structure; recommend athletes refer to the link above for detailed instructions, scoring procedures, and a sample video submission.
Post score to comments and/or register and submit your results as part of the 2014 CrossFit Games Open.
For as long as possible:
From 0:00-3:00
Two rounds of:
10 overhead squats, 95/65 pounds
10 chest-to-bar pullups
From 3:00-6:00
Two rounds of:
12 overhead squats, 95/65 pounds
12 chest-to-bar pullups
From 6:00-9:00
Two rounds of:
14 overhead squats, 95/65 pounds
14 chest-to-bar pullups
Etc., following the same pattern until you fail to complete both rounds in the allotted 3 minutes.
Your score is the total number of reps completed. This workout is fairly complex in structure; recommend athletes refer to the link above for detailed instructions, scoring procedures, and a sample video submission.
Post score to comments and/or register and submit your results as part of the 2014 CrossFit Games Open.
Thursday, March 6, 2014
20140307
Tabata 1.5-pood American kettlebell swings
Tabata burpees
Tabata 1.5-pood American kettlebell swings
The Tabata interval is 20 seconds of work, followed by 10 seconds of rest, for a total of 8 intervals (4 minutes). The score for each exercise is the LOWEST number of reps completed during any of the eight 20-second work intervals. Rest one minute between exercises. Post Tabata score for each exercise to comments.
Tabata burpees
Tabata 1.5-pood American kettlebell swings
The Tabata interval is 20 seconds of work, followed by 10 seconds of rest, for a total of 8 intervals (4 minutes). The score for each exercise is the LOWEST number of reps completed during any of the eight 20-second work intervals. Rest one minute between exercises. Post Tabata score for each exercise to comments.
Wednesday, March 5, 2014
20140306
4 rounds for time of:
Run 400 meters
25 pullups
25 pushups
25 situps
25 squats
Post time to comments.
Run 400 meters
25 pullups
25 pushups
25 situps
25 squats
Post time to comments.
Tuesday, March 4, 2014
20140305
CrossFit Total
Back squat, 1 rep
Strict press, 1 rep
Deadlift, 1 rep
You have three attempts per exercise to find a one-rep max. Post the total to comments.
Back squat, 1 rep
Strict press, 1 rep
Deadlift, 1 rep
You have three attempts per exercise to find a one-rep max. Post the total to comments.
Monday, March 3, 2014
Sunday, March 2, 2014
20140303
CrossFit Games Open Workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
Post rounds and reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open. Your score will be posted as the total number of reps completed (i.e., 5 complete rounds + 30 double unders would be a score of 255).
For complete workout standards, video, and scorecard, click here. To compete in the Open, submissions must be in no later then 1700 PST (2000 over here on the East Coast) on Monday, 3 March.
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
Post rounds and reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open. Your score will be posted as the total number of reps completed (i.e., 5 complete rounds + 30 double unders would be a score of 255).
For complete workout standards, video, and scorecard, click here. To compete in the Open, submissions must be in no later then 1700 PST (2000 over here on the East Coast) on Monday, 3 March.
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