Tuesday 3.25.14
Essentials: A. Two sets, not for time, of: Rope Pulls x 2-3 Practice ascents Plank x 30-45 seconds B. Five sets of: Hang Power Snatch x 3-6 OTM 15min BAR C. Every minute on the minute for 16 minutes: Odd Minutes: Goblet Squat x 10 reps Even Minutes: Ring Pulls x 10 reps Fitness: A. […]
Monday 3.24.14
Essentials: A. Two sets for quality, not time, of: Side Plank x 30 seconds each side Hollow Body and Super Man x 60 seconds each side B. Every minute, on the minute, for 10 minutes: Single arm DB Shoulder Press x 5 rep each arm; Tempo 30×1 Build over the course of the 10 minutes […]
Saturday 3.22.14
Essentials: A. Three sets, not for time, of: Rope Pull to stand x 3 reps Push-Ups x 10 reps B. 20min AMRAP Run 200 Meters 5 DB Renegade Rows 4 DB Push Press 8 Burpees 4 DB Push Press 5 DB Renegade Rows Run 200 Meters Fitness: A. Three sets, not for time, of: Rope […]
Friday 3.21.14
14.4
Thursday 3.20.14
For those of you that are doing 14.4 tomorrow to submit a score for the Open then today is active recovery. Spend 15-20 on mobility, run row bike or Airdyne for any easy Z1 pace for 15-20min and make sure you drink plenty of water. For non open participants: Essentials: A1. Single Arm Dumb Bell […]
Spirit of the Games CrossFit Open 14.3: Ryan Garrett
Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the spirit of the sport.’ Each week during the 2014 CrossFit Open, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes […]
Wednesday 3.19.14
Essentials: A. Three sets, not for time, of: Leg Lifts x 10 reps Step back Lunges x 10 reps (5 each leg) Band Pull A Parts x 10 reps B. Six sets of: Bent Over Bar Bell Rows x 10 reps OT90sec C. Six sets of: Row or Run Intervals 2 Minutes @ 85-90% 60 […]
Tuesday 3.18.14
Essentials: A. Two sets for quality, not time, of: Plank Hold x 60 seconds Hollow body x 30 seconds B. Back squat;4-6 x10; OT 3min; tempo 32×1 C. 3 Rounds for times of: Row 20 Calories 80 Singles Rest 3min Fitness: A. Two sets for quality, not time, of: Handstand Hold x 60 seconds V-Sit […]
Monday 3.17.14
Essentials: A. Twelve sets of: OTM KBSx10-15 B. Three sets each for time: 5 Ring Rows 5 Bench Dips 10 Burpee Run 200 Meters Rest 3 minutes C. For max reps/meters: 4 minutes of Rowing 3 minutes of Wall Ball Shots 2 minutes of Hand Plank Hold Fitness: A. Six sets of: OT2min Hang Power […]
Saturday 3.15.14
For Open Participants that are doing 14.3 on Sunday (all levels): 1min Row 65% 1min Slow spin 2min Row 85% 2min slow spin 1min Row 95% 3min Slow spin x2 + 15min working on Box Jump and step up efficiency and 1-2 reps at each of the DL weights with quick transition on plate change. […]