Category: WOD

This is the page where workout of the day will be posted along with comments.

Monday WOD: CrossFit Open 14.5

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
  • 0:00-10:00 Self Led Warm-up
  • 10:00-20:00 Coach led dynamic stretch
  • 20:00-25:00 Movement set up and workout prep
  • 25:00-55:00 Class completes workout
  • 55:00-???  Stability, foam roll, flexibility

Great news!! We will not be running heats throughout today’s workout.  Classes will arrive at the top of the hour, get a solid warm up in and everyone will go through the workout together.  There are 168 total reps in today’s workout and we will be capping the total workout time at 30 minutes.  Unless you are competing in the Open, you should select a weight for your thrusters that will allow you to finish this workout between 20:00-25:00 to scale for the appropriate intensity.  If you have questions about what weight should be used, ask a coach.  We have been so proud of all you have achieved this week and can’t wait to see your successes tomorrow!

 

Monday WOD: CrossFit Open 14.4

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!

Monday WOD: CrossFit Open 14.3

Can you believe we are already into week number three of the CrossFit Open!?!  Time is flying by and the results from everyone competing in the gym have been awesome.  At the end of week two, All Pro’s team was in 240th place in the region and we couldn’t be more proud of our athletes.  This week is going to be another good one, so please read through the information below and get ready to lift some heavy weight!

CrossFit Open 14.3

8 Minute AMRAP

10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Class Flow
  • 0:00-10:00 Self Led Warm-up
  • 10:00-20:00 Coach led dynamic stretch and movement review
  • 20:00-28:00 Station set up and movement prep
  • 30:00-38:00 Heat 1 completes WOD (max 6 athletes)
  • 38:00-40:00 Transition
  • 40:00-48:00 Heat 2 completes WOD (max 6 athletes)
  • 48:00-??? Stability, foam roll, flexibility

Again, you will sign up for your heat when you arrive at the gym each hour of the day.  There will be a note on the handstand wall that will break down the weight plates and bars that should be available at each of the six stations.  There will be a delay if you are in heat 2, so please arrive early to secure the placement you would like.

One last note for our athletes.  Step ups are fair game in this workout.  If box jumps are something that tend to spike your heart rate and dig you into a deep state of exhaustion, embrace the step up and keep on moving.  Go get it!