2014 CrossFit Open & 1.28.14 WOD

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Have you registered for the 2014 CrossFit Open?  If not you still have plenty of time to register and show yourself what you are made of! It is an excellent way to test your fitness, your mind, and see what you need to improve on.  It’s also a great benchmark to look back on in a year and see how much you’ve grown.  Here’s the link:  https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

Tuesday, 1.28.14

Warm-Up

SWOD:  Hang Squat Clean (10-9-8-7-6-5-4-3-2-1)

WOD:  4RFT

5 Thrusters (115/75)

10 Ring Dips

3 Rope Climbs

STRETCH!

1.23.14 WOD

Thursday, 1.23.14

Warm-Up

WOD: For Time

50 KB Swings (53/35)
10 Airdyne Cals
50 Dbl Unders
40 Box Jumps (30/24)
10 Airdyne Cals
40 T2B
30 Pull-Ups
10 Airdyne Cals
30 WB (20/14)
20 Sandbag Lunges (per leg)
10 Airdyne Cals
20 Mt Climbers (per leg)
10 Clean & Jerk (115/75)
10 Airdyne Cals
10 HSPU

1.20.14 WOD

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Monday, 1.20.14

Warm-Up

SWOD:  10min EMOM

10 Backsquats (115/75)

WOD: For Time

10 Jerks (155/105), 2 Strict Pull-Ups

9 Jerks , 4 Strict Pull-Ups

8 Jerks, 6 Strict Pull-Ups

7 Jerks, 8 Strict Pull-Ups

6 Jerks, 10 Strict Pull-Ups

5 Jerks, 12 Strict Pull-Ups

4 Jerks, 14 Strict Pull-Ups

3 Jerks, 16 Strict Pull-Ups

2 Jerks, 18 Strict Pull-Ups

1 Jerk, 20 Strict Pull-Ups

STRETCH!