We will run this in heats and coaches will be looking for good vs. no reps on all movements. If they come over and say “no rep” you’ll have to redo the rep. How long will it take you to row 60 calories? Check out Coach P’s write up for this workout from 2014: http://cpconstantlyvaried.com/2014/03/21/2014-crossfit-open-workout-14-4-strategy-and-tips/ CrossFit Open WOD 14.4 AMRAP in 14 minutes: 60 calorie row 50 toes-to-bar 40 wall balls, 20/14# 30 cleans, 135/95# 20 muscle-upsRead more

For strength we’ll find a 5RM but we’re taking it from the ground. You may do a power clean or full clean to get the bar in the rack position. If you do a full clean and get below parallel, you may count that as your first rep. Then we have five rounds for time of shoulder to overhead (push press or jerk), front rack lunges, and rope climbs. In order to save your shoulders, use your legs to step on and up the rope (also dip and drive with your legs for the shoulder to overhead!) Strength Front Squat 5RM from the ground Conditioning 5 rounds for time: 10 shoulder-to-overhead, 135/95# 10 front rack lunges (5L/5R), 135/95# 2 rope climbsRead more

For strength, do 1-3 snatches every minute on the minute. You may start light, hence there’s enough time for three snatches. As you increase the weight, you may want more rest, so feel free to drop down to 1 snatch at a time. Go off how you feel. These should be full squat. For the AMRAP, pick a moderate weight for overhead squats. Breaking 20 reps into 1-4 sets is acceptable. Strength 1-3 Snatches EMOM for 10 sets Conditioning AMRAP in 12 minutes: 20 ring dips 40 double-unders 20 OHS, 115/75# 40 KB swings, 53/35#Read more

Since we’re gearing up for the 2016 Open, we thought it would be a great idea to have an epic “Throwdown” next Friday night! Here’s what we’re looking for… We need about 8 individuals who want to “Throwdown” and test their skills in a quick custom head to head match up!  The match ups will be verified by coach Vin to make sure that we’ve got evenly matched competitors and fun to watch formats. Who should enter?  Anyone that wants to have some fun and try something new…all you need to do is volunteer and tell me what you’d like to do!  Think you’ve got a good 1RM Dead lift?  How about max unbroken pull-ups, or fastest Fran time??? Here are a few thoughts that came to my mind Mitch vs Deeks in a 205# bench off for reps Aileen vs Mike Lyon in a race to 100 wall ballls...Read more

Take about 20-25 minutes to find a 5 rep max deadlift. This may be mixed grip or double overhand grip, but you may not regrip once you’ve started a set. Then, partner up – the first person does a suicide sprint and at the end of the gym does 7 burpees over a parallette (similar to how we do burpees over bar), then sprint back (normal). Do 14 total rounds, or 7 each. Strength 5RM Dead lift Conditioning With a partner, 14 total rounds for time: 1 suicide sprint 7 burpees over paralletteRead more