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W.O.D.

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

Skill: 10 minutes of handstand practice: attempt a max hold from a supported or freestanding position. Work on handstand walks for distance, if you are proficient at handstands.

WOD:

Buy In: 4 Legless Rope Climbs

5 Rounds

8 Overhead Squats (95#/65#)

8 Power Snatches (95#/65#)

200m Run

-For Time-

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Snow Art

Fear Is In The Mind: 7 Tips To Overcome Fear At The Box

Crashing The Party

 

SWOD: Split Jerk 5/5/4/4/4

A1) Bench Press 10/10/10/10

A2) Reverse Fly 12/12/12/12

 

Paleo Empanada Recipe

Fear:1

The 6 Questions You Need To Ask Your Mother While You Still Can

There will be NO YOGA tonight at 8pm, due to a scheduling conflict! Angelica apologizes for the short notice, and will see you in class next Wednesday, March 12th at 8pm!

WOD:

OTMEM for 10 Minutes

5 Deadlift (315#/225#)

10 Box Jumps (24"/20")

-Rest 2 Minutes-

OTMEM for 10 Minutes

10 Toes to Bar

20 Unbroken Double Unders (Modification: 40 Single Skips)

 

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What CrossFit Can Teach You About Leadership

Any Fruit Crumble

 

Skill: 12 minutes of Squat Therapy

WOD:

1 Minute Pull-Ups

1 Minute Max GHD Sit Ups

1 Minute Burpees

1 Minute Air Squats

1 Minute Max Inverted Burpees

1 Minute KB Swings (70#/53#)

-2 Rounds for Total Reps-


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6 Tips So You Don't Ever Fall Out Of Love With CrossFit

Spice Rubbed Chicken

How Does It Grow?

How To Make Homemade Cultured Butter

 

Skill: Spend 10 minutes working on double unders.

If you can complete double unders, do the following:

1 Minute of Max Double Unders

30 Seconds of Rest

-4 Rounds for Reps-

SWOD:

Power cleans 5/5/4/4/4

Pause front squats 6/6/6/6

 

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Double Unders: Success In 5 Easy Steps

Chicken Salad With Almond Dressing

Open Gym

9am-12 Noon

Page 19 of 151

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