Monthly Archives: February 2014

WOD 2/28/14 The Open Workout 14.1

The first WOD of the 2014 CrossFit Open is a throwback to 2011!CF-Open-Icon

The 14.1 workout is a repeat of the 11.1 workout so have fun comparing times of top athletes and yourself from 2011 & 2014.

10 Minute AMRAP (count all reps for both movements for a total rep count)

15 Power Snatch 75/55#

30 Double Unders

We will all be doing SKILL work on the Kipping Pull-up.


Metcon Strength: 8 Rounds increase weight each round.Image

5 Power Cleans

200m Run

(NOT timed) Record # for Each Round of PCLN

Metcon:  With a Partner, alternate and complete the same # of reps.

30 Dead Lift 315/225#

60 Handstand Push Ups

100 Burpees Over the Bar

WOD 02/26/14

CrossFit Total: That’s right folks we are doing it again.Image

Find your 1 Rep Max Back Squat

Find your 1 Rep Max Dead Lift

Find your 1 Rep Max Shoulder Press

Add all # for your CF total.

WOD 02/25/14 Benchmark Day!

Metcon:  “KAREN”

150 Wall Balls For Time  20/14#

Metcon: “ANGIE” For Time

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

%d bloggers like this: