TEAM WOD

In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…
As many rounds and reps as possible in 10 minutes of:
Pull-Ups x 5 reps
Burpees x 5 reps

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
Heavy Kettlebell Swings x 15 reps

SPORT

tba

CROSSFIT MOMS

Advanced
3 rounds
Run 400m
15 dumbbell hang power snatch #20-25
9 shoulder press (with dumbbells)

Intermediate
3 rounds
Run, row or walk 400m
15 dumbbell hang power snatch #15-20
9 shoulder press (with dumbbells)

Beginner
3 rounds
Row or walk 400m
12 dumbbell hang power snatch #10-15
9 shoulder press (with dumbbells)

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FITNESS & AIM

A. Three sets of:
Back Squats x 8-10 reps @ 30X1
Rest 60 seconds
Single-Arm Trap 3 Raises x 10-12 reps each arm @ 2011
Rest 60 seconds
Hollow Rock/Hold x 30-45 seconds
Rest 60 seconds

B. Five rounds for time of:
20 Wall Ball Shots
20 Push-Ups
Run 200 Meters

SPORT

A.
Three sets, not for time, of:
15′ Rope Climb x 3 ascents
Strict Handstand Push-Ups x Max Reps

B.
Four sets of:
Bench Press x 4-5 reps
Rest as needed

C.
Complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters
5 Bar Muscle-Ups
20 Kettlebell Swings (32/24kg)
40 Double-Unders

CROSSFIT MOMS

Advanced
5 rounds
15 backsquats #65
15 shoulder press #25 dumbbells

Intermediate
4 rounds
15 backsquats #45
15 shoulder press #20 dumbbells

Beginner
3 rounds
15 backsquats #25
15 shoulder press #15 dumbbells

These guys are having too much fun.

FITNESS & AIM

Every 6 minutes, for 30 minutes (5 sets), complete the following as quickly as possible:
Row 300 Meters
50 Double-Unders
15 Toes to Bar
Note times for each of the five sets individually.

SPORT

Aerobic Restoration
25-40 minutes of one of the following:

* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (keep the pace conversational and relaxed)

CROSSFIT MOMS

Rest

“What’s that Uncle Brian? I got more reps on 14.5  than you?” -Walker (aka dub-dub)

FITNESS

A. Four sets of:
Shoulder Press x 6-8 reps @ 21X1
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Supinated Ring Rows x 8-10 reps @ 2111
Rest 45 seconds

B. Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell or Barbell Shoulder to Overhead
Pull-Ups

AIM

A. Five sets of:
Shoulder Press x 2-4 reps @ 21X1
Rest 90 seconds
Weighted Pull-Ups x 2 reps @ 21X0
Rest 90 seconds

B. Complete rounds of 21, 15 and 9 reps for time of:
115/75 lb Shoulder to Overhead
Pull-Ups
(take the push press from the ground, not a rack)

SPORT

A. Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds

B. Five sets of:
3-Position Snatch
(one from the floor, then the mid-hang, then the high hang)
Rest as needed

C. Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 75-80%
Rest 2 minutes between sets

D. If possible, get a good massage, acupuncture, contrast bath or other recovery modality of your choice. We’re coming into to home, and you need to be fresh to finish strong.

CROSSFIT MOMS

Advanced
4 rounds
7 pull ups
7 dips
15 kettlebell deadlifts 32kg
20 walking lunges

Intermediate
3 rounds
7 pull ups or progressions
7 dips
12 kettlebell deadlifts 24kg
15 walking lunges

Beginner
3 rounds
5 pull up progressions
5 dips
9 kettlebell deadlifts 16kg
10 walking lunges

*For dips: Use rings, parallel bars or a bench.

The 2014 CrossFit Open is officially over!

Post to comments ONE thing you learned about yourself this season and ONE thing you are committed to working on for next season ….. and GO!

FITNESS

A. Three sets of:
Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds

B. For time:
400 Meter Run
30 Front Squats (Heavy)
30 Burpees
400 Meter Run
(Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.)

AIM

A. Three sets of:
Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds

B. For time:
400 Meter Run
30 Front Squats (Heavy)
30 Burpees
400 Meter Run
(Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.)

SPORT

A. Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 5 reps @ 80-85%
Rest 2 minutes between sets

B. Five sets of:
3-Position Clean
(one from the floor, then the mid-hang, then the high hang)
Rest as needed

C. Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster x 3 reps (100/65 lbs)
Burpee-Over-Barbell x 3 reps
Thruster x 6 reps
Burpee-Over-Barbell x 6 reps
Thruster x 9 reps
Burpee-Over-Barbell x 9 reps
Thruster x 12 reps
Burpee-Over-Barbell x 12 reps
Thruster x 15 reps
Burpee-Over-Barbell x 15 reps
Thruster x 18 reps
Burpee-Over-Barbell x 18 reps
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

D. Row 2000 Meters @ 75-80%