4 Rounds for time:

Row 500m

10 Overhead squats (95/65#)

30 Bar jumps

1:00 rest

Station #1:

10 X :45 seconds Speed Steps with jump rope

Station #2:

Row 3000m

Station #3:

Plank Tabata(s)

21-15-9

Thrusters (85/55#)

Pull-ups

DUs x 3

Deadlift

5-5-5

Then…

AMRAP in 15 minutes:

6 Turkish Get-ups (alternating)

10 Box jumps (24/20″)

4 Rounds for time:

Run 400m

8 Power cleans (135/95#)

10 Pull-ups

Open 15.1

Watch the announcement at 6 PM Mountain Time on Thursday.

http://games.crossfit.com/

If you missed it, there will be an archive to watch.

Froning and Fraser will square off at Reebok CrossFit ONE in Canton, Mass.

We will be running the workouts during Friday classes but registered athletes should do their best to come to Open Gym on Sundays to be judged. (Please let us know if you need to be judged during a Friday class or Monday at 8:00am.)

8 Rounds for Quality:

3 Wide Grip Deadlifts

3 Hang Power Snatch

3 Snatch Balance

3 Squat Snatch

AMRAP in 20 Minutes:

Row 250m

5 HSPUs

5 Deadlifts (50% of max)

5 Knees to Elbows

Back Squat

5-5-5

Then…

5 Rounds for time:

15 Kb swings (50/35)

30 Double Unders

:30s rest

3 x 10 Pistols

Then…

EMOM for 12 minutes:

Odd minutes: 10 Burpees

Even minutes: 15 Sit-ups

There will be Barbell Class at 8 AM!!

A Fundraising Competition for Ky Hunter

I hope we caught your attention with the title of the event. We are hosting an in-house competition of Fight Gone Bad, a classic CrossFit WOD, as a fundraiser for Ky Hunter’s medical expenses. Ky has breast cancer and is undergoing a double mastectomy this month. We want to show our emotional and financial support for her during this difficult time.

5 rounds for time:

50 Squats

Run 400m

Hang clean

5-5-5-5-5

Then…

CrossFit Open 14.4

AMRAP in 14 minutes:

60 Calorie row

50 Toes to bar

40 Wall ball shots

30 Cleans (135/95)

20 Muscle ups

Every minute on the minute:

3 Dealifts (225/185)

Chest to bar pull-ups until the end of the minute.

The workout is over when you complete 75 C2B.

Rings or stationary dips

8-8-8-8-8

Then…

21-15-9

Burpee Box Jumps

Ring rows

Complete for time:

Row 2500m

50 Sit-ups

50 Push-ups

50 Db Thrusters (30/20#)

A Fundraising Competition for Ky Hunter

I hope we caught your attention with the title of the event. We are hosting an in-house competition of Fight Gone Bad, a classic CrossFit WOD, as a fundraiser for Ky Hunter’s medical expenses. Ky has breast cancer and is undergoing a double mastectomy this month. We want to show our emotional and financial support for her during this difficult time.

Open 14.3

AMRAP in 8 minutes

Deadlifts/Box Jumps

(Full details will be given in class)

http://games.crossfit.com/workouts/the-open/

Nasty Girls

3 Rounds for time:

50 squats

7 Muscle ups

10 Hang power cleans (135/95)

One minute Speed step test

Then…

5 rounds for time:

Run 400m

5 Wall walks

Back Squat

10-10-10

Then…

EMOM for 15 minutes:

5 Pull-ups

8 Push-ups

10 Squats

10-9-8-7-6-5-4-3-2-1

Push press (115/85)

Kb Swings (60/45)

Bar over burpees

10 Minute AMRAP:

30 Double Unders

15 Power Snatches (75/55#)

From 0:00 to 3:00

10 OHS (95/65)

10 Chest to bar Pull-ups

From 3:00 to 6:00

12 OHS

12 Chest to bar

From 6:00 to 9:00

14 OHS

14 Chest to bar

Follow this patter until you cannot complete all the reps within the three minutes.

21-15-9

Power cleans (135/95#)

Wall ball shots (20/14#)

Toes to bar

then…

Max reps of unbroken push-ups

Tabata row for calories

1:00 rest

Tabata Mtn Climbers

1:00 rest

Tabata Box jumps (24/20″)

1:00 rest

Tabata Double unders

Deadlift

5-5-5-5-5

Squat Snatch

1-1-1-1-1

Row Test:

Row 500m for time

and…

20 minute AMRAP:

5 Push-ups

10 Sit-ups

1 Wall sprint

For time:

50 Double Unders

40 Back Squat (125/85)

30 Push Press (same)

20 Bar over Burpee

10 Ring Dips

For time:

Run 200m

30 Pull-ups

Run 400m

20 Knees to elbows

Run 800m

10 Chest to bar Pull-ups