Sunday 3.2.14

Rest Day!

Saturday 3.1.14

9am: CrossFit Class

Workout #1

AMRAP 12min

10 In Place Broad Jumps
15 Deck Squats
30 Ab Mat Sit-up

Workout #2

4min Weighted Step-up
3min Kettle Swing
2min Kettle Bell High Pull
1min Goblet Squat

10am: OLY/STR and “14.1” Attempt

1) 3 Attempts at a heavy Snatch

2) 3 Attempts at a heavy Clean and Jerk

Forgot to post this yesterday……”14.1″ movement standards. Please watch if you are competing.

Friday 2.28.14

The 2014 CrossFit Games are under way with “14.1” being announced. It is a repeat of “11.1”, which we did recently (January 27th) This is a standard couplet that requires a full out sprint from the athlete, as well as some skill with the double-unders and power snatches. If you are signed up for the Open we will be judging throughout the day (Friday during normal class times) with the majority of competitors going at 7pm. If you can not make it, we will also be judging on Saturday at 10am. If neither of those times works please speak with your a coach to make arrangements.


Front Squat, 3×5 @ 70%-80%
Warm-up with 1-3sets of 5-8reps


10min Power Snatch, technique break down and practice



AMRAP 10min
30 Double Unders
15 Power Snatches, 75#(55#)

Thursday 2.27.14


10min Power Clean and Push-jerk practice

Workout #1



4min Max Rep Clean and Jerk, 135#(95#)
4min Max Cal Row
4min Max Rep Burpee

Workout #2


Ball Slam

Wednesday 2.26.14


1) Push-press, 3×5 @ 70%-80%
Warm-up with 1-3sets of 5-8reps

2) Good Mornings 3×10, light

3) Thruster Warm-up, 3×3


AMRAP 8min

10 Thrusters, 135#(95#)
30 Double Unders

Mod for Doubles=30 Tuck Jumps or 90 Singles


5 Rounds (7:30 total)

20/10 Hollow Hold
20/10 Arch Hold
20/10 Elbow Plank

Tuesday 2.25.14


1) 15min to establish a 1RM Back Squat (no more then 3 heavy attempts)
Warm-up with the rep sequence 5-4-3-2-1-1-1…..and so on till a 1RM is achieved.
Spotters required for all heavy attempts.

2) Hang Power Clean warm-up, 3×3


3 Rounds

30 Jumping Lunges, 1=1
15 Hand Stand Push-ups
10 Hang Power Cleans, 155#(105#)

20min time limit