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Please Note: There is NO 10am FREE Beginners Class today, due to our Coaches' Enrichment Session.

2014 CrossFit Open Workout 14.3

8 Minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Notes
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. 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.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.

For example, a male athlete finishes all the reps up to and including 25 deadlifts at 275 lb. plus an additional 5 box jumps, for a total of 120 reps. This is his score. He also finished the 15th box jump of the round with 135 lb. in 0:45, the 15th box jump of the round with 185 lb. in 2:14, and the 15th box jump of the round with 225 lb. in 6:32. In this case he will enter 6:32 as his time in the tiebreak field since this was the time of completion of his last full set of box jumps. This athlete would be ranked above someone who got 120 reps and a tiebreak time of 7:02, but below someone with 120 reps and a tiebreak time of 6:11.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recom- mended that you set your clock to count up.

Please review the specific movement standards and validating rules for this workout here.

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WOD:

5 KB Swings (70#/53#)

5 Box Jumps (24"/20")

10 KB Swings

10 Box Jumps

15 KB Swings

15 Box Jumps

20 KB Swings

20 Box Jumps

25 KB Swings

25 Box Jumps

30 KB Swings

30 Box Jumps

-For Time-


After: Ab Rollouts 10/10/10/10

 

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SWOD:

Hang Squat Cleans 5/5/3/3/3

A1) Clean Pulls (1st and 2nd pulls only) 6/6/6/6

A2) Partner Med Ball Sit-Ups 20/20/20/20 (20 reps each partner)

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Did you know that CrossFit Mission Gorge offers a grass-fed beef CSA (monthly) and organic vegetable/fruit CSA (bi-weekly) delivered right to the gym? We are proud to partner with both J&J Grassfed Beef and Suzie's Farm to offer you the best in locally sourced, organic food.

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Skill: Spend 10 minutes practicing handstand holds or handstand walks.

SWOD: Split Stance Press and Squat 4/4/4/4/4

A1) Dumbbell Push Press 12/12/12/12

A2) Weighted Pulls-Ups 6/6/6/6

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Did you know that CrossFit Mission Gorge offers a grass-fed beef CSA (monthly) and organic vegetable/fruit CSA (bi-weekly) delivered right to the gym? We are proud to partner with both J&J Grassfed Beef and Suzie's Farm to offer you the best in locally sourced, organic food.

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Skill: 10 minutes of double under or triple under work.

WOD:

400m Run

20 Sit-Ups with KB (53#/35#)

20 Push-Ups with Plate on Back (45# Plate / 25# Plate)

20 Goblet Squats (53#/35#)

20 Static Lunges with Plate Overhead (45# Plate / 25# Plate)

-4 Rounds for Time-

 

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Skill: Squat therapy against the wall 10/10/10/10/10

Move slow for squat therapy and hold the bottom position for a few seconds. Keep in mind your form and positioning.

WOD: 2011 CrossFit Open WOD 11.3

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (165#/110#)

Jerk (165#/110#)

 

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Open Gym

9 am-12 Noon

CrossFit Open Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95#/65#)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

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How To Say No To Yourself

Free Beginner WOD at 10am

Skill: Front Squat


WOD:

10 Front Squats (45#)

10 Burpees

10 Sit-Ups

200 Meter Run

AMRAP in 13 Minutes

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