Broken “Angie”

5 rounds for time:

20 Pull-ups

20 Push-ups

20 Sit-ups

20 Squats

Moose Chavez has been an All Pro CrossFit member from the beginning. Moose is a Lakewood Police Officer who is running the Boston Marathon today as part of Cops for Kids with Cancer. He has raised money to help treat two kids who are battling cancer, and today he puts all of his effort into completing one of the most famous marathons in the world in their honor.

As each of you complete this WOD today, you are honoring the many hours Moose has spent training and raising money to help children fight cancer.

Earlier this school year, Moose pushed Challenge student Luke Olmstead (pictured above) in the Denver Rock ‘n’ Roll Half Marathon to help him experience the thrill of being in a race.

Good luck today Moose!

 

AMRAP in 30 minutes:

Run 400m

Clean and Jerk 10 reps

(135/95)

4 Corners

Complete 3 Rounds of:

Farmer Carry 400m (40/30)

Corner 1: Run down hill and back

Corner 2: 20 Push-ups

Corner 3: 20 Star jumps

Corner 4: 5 Tire flips

“Daniel”

50 Pull ups

400m run

21 Thrusters (95/65)

800m run

21 Thrusters (95/65)

400m run

50 Pull ups

“Elizabeth”

21-15-9

Clean (135/95)

Ring Dips

Drills:

5 minutes: Med ball overhead from squat

5-10 minutes: Overheat squat walk

 

Squat Snatch

3-3-3-3-3

Back Squat 5-5-5

Then…

AMRAP in 20 minutes:

10 HSPU

20 Ring Rows

30 Jumping Alt Lunges

Double date with “Annie”

50-40-30-20-10

Double Unders

Sit-ups

REPEAT

Complete 5 rounds for time:

7 Bear Complex

25 Sit ups

400m Run

 

Deadlift

3-3-3

Then…

Complete two 4 min stations:

#1: Row for max distance in 4:00

2 min rest

#2: AMRAP of Man Makers (30/20) in 4:00

(R = reps)

“Cindy”

AMRAP in 20 minutes:

5 Pull ups

10 Push ups

15 Squats

Shoulder Press

5-5-5-5-5

Then…

Complete 5 rounds for time:

10 Burpees

10 Box jumps (24″/20″)

Partner Med Ball WOD

EMOM:

10 Med Ball Sit-ups to Partner (5 each)

Med Ball Cleans for the rest of the minute

 

Continue until each individual completes 100 Med Ball Cleans

EMOM for 20 minutes:

30 seconds max Double Unders

30 seconds rest

 

(Compare to 1/20/14)

“Jack”

AMRAP in 20 minutes:

10 Push press (115/75)

10 Kb swings (50/35)

10 Box jumps (24″/20″)

3 rounds for time:

Run 800m

Rest 2 min

 

Then…

Tabata Sit-ups

3 Rounds for time:

20 Pistols

10 Handstand push-ups

10 Power cleans (155/105)

Row 500m

“Loredo”

6 rounds for time:

24 Squats

24 Push-ups

24 Walking lunges

Run 400m

Deadlift

5-5-5-5-5

Turkish Get-up

3-3-3-3-3

Here we are gang, the last week of the CrossFit Open.  What a journey this has been for the CrossFit community worldwide and our gym specifically!  I have had many a conversation with people around the gym throughout the past five weeks highlighting the many breakthroughs and achievements reached in each of these great workouts.  For this last week, CrossFit HQ delivered everything we expected in terms of movement selection.  It is what we dreamed of…Thrusters and burpees.

CrossFit Open 14.5

Complete for time

• 21-18-15-12-9-6-3 reps of:
• Thrusters, 95 / 65 lb.
• Burpees

Class Flow

 

Open 13.5

AMRAP in 4 Minutes:

15 Thrusters (100/65)

15 Chest to bar pull ups

Then…

AMRAP in 8 minutes:

5 Push ups

10 Sit ups

15 Squats

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Complete 5 rounds for max weight:

3 Wide-grip deadlifts

3 Hang power snatches

3 Snatch balances

3 Squat snatches

Then…

Complete for time:

1000 Alternating leg singles

Complete 4 rounds for time:

250m Row

50 Double Unders

400m Run

Front Squat

5-5-5-5-5

Then:

AMRAP in 8 minutes:

10 Weighted Sit ups (45/25)

20 Weighted Russian twists (45/25)

10 Plate Ground to Overhead (45/25)

 

Here we are, second to last week of the 2014 CrossFit Open and we have been served up a great workout featuring equipment never used in the Open competition before; the rower!  This week, the crew at CrossFit HQ dish out a chipper format that will leave you with a special kind of feeling when you are through.  The details…

CrossFit Open 14.4

14 minute AMRAP

• 60 Calorie Row
• 50 Toes to Bar
• 40 Wall Balls (20/14#) Men to 10 ft. Women to 9 ft.
• 30 Cleans (135/95)
• 20 Muscle Ups

Class Flow

• 0:00-15:00 Self Led Warm-up, dynamic stretch and movement prep
• 15:00-18:00 Heat 1 preps bars and finalizes space
• 18:00-32:00 Heat 1 competes WOD (max 4 athletes)
• 32:00-34:00 Transition
• 24:00-48:00 Heat 2 completes WOD (max 4 athletes)
• 48:00-50:00 Transition
• 50:00-64:00 Heat 3 completes WOD (max 4 athletes)
• Stability, foam roll, flexibility will be performed on your own after you complete your heat of the workout.

Sign up for your heat when you arrive at the gym each hour of the day.  Because of the judging requirements for the athletes submitting scores to the online competition, we will only be running a maximum of four athletes in each heat.  If you have a full class, your final heat will run past the beginning of the next hour.  IF YOU ARE AN OPEN ATHLETE COMPETING IN THE 5:00 PM CLASS, SIGN UP FOR HEAT #1 or #2!  Please be patient, please be supportive, please be positive and let’s go do this thing tomorrow!

First…

AMRAP in 7 Minutes:

Clean and Jerk

Toes to Bar

(Start with of 3 of each, then 6 of each, then 9 of each…Add 3 more each time through.)

Then…

AMRAP in 7 Minutes:

10 Double Unders, 1 Wall Sprint

20 Double Unders, 2 Wall Sprints

(Add 10 and 1 respectively each time through.)

5 Rounds for time:

3 Wall Sprints

3 Muscle ups

6 Forward rolls

40 ft. Plank walk

CrossFit Total

Find your 1 Rep Maximum for:

Back Squat

Shoulder Press

Deadlift

 

3-6-9-12-9-6-3

Power Snatch (115/75)

Burpees

Weighted sit-ups (45/25)

Chest-to-bar pull ups