Author: jon

18 Min EMOM:
Push-ups
Sit-ups
Double Unders

“Deck of Cards”
(Groups of 2-4)

Hearts = Burpee Star Jumps
Diamonds = Plate G to O
Clubs = Weighted Sit-ups
Spades = Goblet Squats

“Grace”

For Time:
30 Clean and Jerks
(135/95)

Here we are.  Officially three weeks away from the official start of the 2014 CrossFit Open.  My oh my, how time flies!  On February 27^th at 6:00 p.m. mountain time, Dave Castro from CrossFit Headquarters will announce the first qualifying workout for the 2014 CrossFit Games.  Throughout that weekend, an anticipated 150,000+ athletes from around the world will grind it out with friends at their gym or embrace the suck in the privacy of their home and by Monday at 7:00 p.m. will have written their scores on the biggest whiteboard in the history of CrossFit.  I’ll be doing it, Rich Froning will be doing it, Samantha Briggs will be doing it.  Will you?

If you answered “Yes” to that question, please understand how excited we are to have you as a part of All Pro’s team in 2014.  If you answered “No” or “Hell No” to that question, I’ll hang on to hope that we can change that thought process. 

 Ask any coach at All Pro, “What kind of people do you train?”  The answer will be the same.  “We train athletes,” and we stand by that belief wholeheartedly.  Dictionary.com defines an athlete as:  A person trained or gifted in exercises or contests involving physical agility, stamina, or strength.  Take a quick mental review of the programming you complete each day.  Does it require stamina?  Yes.  Strength? Yes. Agility? Yes.  Whether you consciously harness them daily or not, each person who walks through our doors has an inner athlete and they compete every session you walk into All Pro.  With yourself and previous PR’s, with the stopwatch, with that person in class who you hate finishing behind.

 This is the beauty of the CrossFit Open.  It is comprised of athletes from every walk of life coming together to compete with themselves and with each other.  The Open is all about reinforcing the most defining thing about CrossFit.  The supportive community.  You will be amazed at the friends you will make or re-connect with because of the Open.  You will be even more amazed at the results you can achieve when you are surrounded with a group of people who know first-hand the physical and mental anguish you are experiencing and dig deep to support you through your struggles.  This is what the Open means to us at All Pro, and this is why we hope you will be a part of our team this year.  If you have questions, please talk to you coaches or visit www.games.crossfit.com. 

Three rounds for time of:
5 Strict muscle-ups
10 Strict handstand push-ups
30 One-legged squats (15 each leg)

Happy 40th Birthday to Josh!
40 HR Pushups
40 Toes To Bar
40 Double Unders
40 KB Swings (45/35)
40 Calorie Row
40 Ring Dips
40 Pistols (20 per leg)
40 burpees

AMRAP in 18 mins of:
25 Double Unders
15 Box Jumps (24″/20″)
12 Push Press (115#/75#)

For time:
50 Deadlifts #205/155
100 Lateral bar jumps
50 Sit Ups
50 Overhead Plate Lunges
(25/10)

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

3 Rounds for time:

Row 1000m

500 singles (alternating legs)

50 Mountain climbers

(Required Rest 2 min between rounds)

EMOM:
10 Sit-ups and then…
Wall Ball Shots (20/14) for the
rest of the minute

CrossFit Open Games practice
First: Max # of Burpees in 7 Min*
Then…
100 Double Unders for Time

“CrossFit Total”
Back Squat – 1 rep max
Shoulder Press – 1 rep max
Deadlift – 1 rep max

“CrossFit Total”

Back Squat – 1 rep max

Shoulder Press – 1 rep max

Deadlift – 1 rep max

Complete 5 Rounds for Time:
(in any order)
17 Box Jumps (24/20)
Row 250m
17 SDHP (55/75)

Modified “Chealsea”
EMOM for 20 Min:
5 Pushups
10 Situps
15 Squats

Complete 5 Rounds for Time:
10 Squat Cleans (55/75)
12 Pull-ups
Run 400m

First: Deadlift
3-3-3

Then: Two 4 Min Stations
#1: Row for Max Distance
#2: AMRAP Man Makers (30/20)

EMOM for 20 min:
Max Double Unders
(30 sec work/30 sec rest)

First: Back Squat
5-5-5-5-5

Then: 8 Min AMRAP
2 Sprints to retaining wall
10 Ring Pushups

4 Rounds for time:

20 Db Snatch (40/30)

10 Toes to Bar

and…

Complete 10 Rope Climbs at any time during the WOD

“Kelly”
Complete 5 Rds:
Run 400m
30 Box Jumps (24″20″)
30 Wall Ball Shots (20/14)

Complete 6 Rounds:
Row 200m sprint
3 HSPU
6 Pistols
12 Pullups
24 Double Unders

Squat Snatch
5-5-5-5-5

WOD Dessert:
Double Tabata:
8 min total, alternating
pushups and situps

 

Chipper:
Run 800m
20 Ring Dips
30 V-Ups
40 Ball Slams (30/20)
50 Kb Swings (45/35)
Run 800m

Complete 3 Rounds:
250m Farmer Carry (40/30)
12 Power Cleans (135/95)
24 Bar Jumps

Complete 10 Rds:
12 Burpees
12 Ring/TRX rows

“Broken Angie”
Complete for time:
40-30-20-10
Pullups
Pushups
Situps
Squats

Find your 1RM Deadlift

Then…
EMOM for 10 min for max reps
Wall Ball Shots (20/14)
Box Jump (20/14)

Complete 5 Rounds for Time:
15 Thrusters (75/45)
15 Knees to Elbows

Row 5k

While you are waiting:
Warm-up to 1RM Turkish Get-up
*then perform 1-1-1 (per arm)
at max weight with sufficient
rest in between efforts