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Monthly Archive for: ‘March, 2014’

  • Monday 03/31/14

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    WOD

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    AMRAP – 20 Minutes

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    “CINDY”

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    5 Pullups
    10 Push ups
    15 Squats

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    - squats
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    Scale / sub as needed.  Post total rounds / time to comments
    Or your Beyond the White Board account.

     

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  • and the Open is Closed!

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    A HUGE thank you from all of us to all of you and everyone who not only took part in today’s and this years Open but also to those athletes who kindly helped judge. It was awesome that so many judged and came early or stayed after their heat to cheer everyone else on.

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    Favorite pictures from today

    The Superheros – Chris, Ken & Heather, who all WOD’ded in their capes … oh, but Chris’s came off mid WOD (trust me, it was to be expected as was Andy, Tony & Alex and a few others …)

     

     

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    Jesse, who brought his leaf blower to dry the floor faster after mopping up the sweat between heats, giving an official dry off to Jessie (and Tony ..)

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    Favorite comments

    Tracy – “The 2014 CrossFit Open has finished!!! I cannot begin to thank everyone for their continued support through these last 5 weeks. Everyone of us has pushed ourselves to the next level both mentally and physically. No matter what your time was, how much weight you lifted or how many reps you did. We did this together! I love you all!!!!”

    Tommy – “As far as I am concerned its officially one of the two hardest physical tasks I have ever completed. I consider myself in better physical condition than when I finished Basic Training & AIT about 30 years ago”

    Scott – “And with that, I’m done with the 2014 Crossfit Open! It was fun, and challenging. And I really hate burpees.”

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    Watch our Facebook page for more photos of today’s rounds!

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  • Friday 03/28/14 – Open WOD 14.4

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    CrossFit Games Open WOD 2014

    Workout 14.5

    MEN – includes Masters Men up to 54 years old
    21-18-15-12-9-6-3 reps for time of:
    95-lb. thrusters
    Burpees

    WOMEN – includes Masters Women up to 54 years old
    21-18-15-12-9-6-3 reps for time of:
    65-lb. thrusters
    Burpees

    MASTERS MEN – includes Masters Men 55+
    21-18-15-12-9-6-3 reps for time of:
    65-lb. thrusters
    Burpees

    MASTERS WOMEN – includes Masters Women 55+
    21-18-15-12-9-6-3 reps for time of:
    45-lb. thrusters
    Burpees

    Notes
    This workout 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 second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

    This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

    Equipment
    • Barbell
    • Plates to load to the appropriate weight for your division

    * If you do not use standard size bumper plates on the barbell you will also need:
    • A 9.5-inch high target to jump over on the burpees

    ** The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

     

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    Scale / sub as needed.  Post total rounds / time to comments
    Or your Beyond the White Board account.

     

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