Category: WOD

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

Monday WOD: CrossFit Open 14.2

Week number two is already upon us and again the crew at CrossFit HQ have served up a fun and challenging workout for the CrossFit Open athletes.  This one has already raised some eyebrows within our team so I will try to answer questions for everyone throughout this post, please read thoroughly.

 CrossFit Open 14.2
 Every 3 minutes for as long as possible
Clock time: 0:00-3:00 complete
  • 10 Overhead squats (95/65)
  • 10 Chest to bar pull ups
  • Rest from completion of last chest to bar pull up until 3:00 on the clock
Clock time: 3:00-6:00 complete
  • 12 Overhead Squats (95/65)
  • 12 Chest to bar pull ups
  • Rest from completion of last chest to bar pull up until 6:00 on the clock
Clock time: 6:00-9:00
  • 14 Overhead Squats (95/65)
  • 14 Chest to Bar Pull Ups
  • Rest from completion of last chest to bar pull up until 9:00 on the clock
Continue until you do not complete two full cycles of any rep count.

First things first, let’s have a collective admission that this workout has a little more spice than most of the CrossFit Open workouts we have become accustomed to.  Both movements can be a game changer and equalizer for any athlete and I am sure that this workout will produce more scores of “0”, “10”, and “11” on the games leader board than any workout in the past.

This doesn’t mean that we simply toss in the towel.  The fun thing about the CrossFit Open is that it provides you a very specific time to focus on a movement at a prescribed weight and see if you can overcome both mental and physical barriers to get that one rep or that new PR.  Get your mind right to be successful and let’s do work on Monday.    If however this becomes only a three minute workout for you, we will be running a concurrent workout that will be available for everyone to complete or continue.  It will be as follows:

 
Monday General WOD:
12 Minute AMRAP

10 Overhead Squats (95/65)

10 Pull Ups (Chin Over)

Modifications available for each movement.

Class Flow
  • 0:00-10:00 Self Led Warm-up
  • 10:00-20:00 Coach led dynamic stretch and movement review
  • 20:00-25:00 Movement Prep and set up
  • 28:00-40:00 Heat 1 completes WOD (max 6 athletes) 4
  • 0:00-42:00 Transition
  • 42:00-54:00 Heat 2 completes WOD (max 6 athletes)
  • 54:00-??? Stability, foam roll, flexibility

Again, you will sign up for your heat when you arrive at the gym each hour of the day.  Heats can be mixed of general WOD athletes and Open athletes.  Once an Open athlete misses their 3:00 rep scheme outlined above, they will continue in the AMRAP and work for the remainder of the 12:00.  They can de-load bars and modify pull ups at this point as well.

As with last week, there will be a delay if you are in heat 2, please arrive early to secure the placement you would like and continue to build that supportive atmosphere throughout each of our classes.  We can’t wait to see you all hit these difficult movements hard!

 

Monday WOD: CrossFit Open 14.1

Welcome to the 2014 CrossFit Games season everyone!  This is that time of the year where hundreds of thousands of people from around the world come together to test their fitness and see how they stack up against their friends, family, and 2013’s fittest in the world.  This post will give you all the information needed to be prepared for All Pro’s Monday classes, so please read thoroughly.

CrossFit Open 14.1

10 Minute AMRAP

30 Double Unders

15 Power Snatch/Ground to Overhead (75/55)

http://www.youtube.com/watch?v=51QuJDpoQ2c

Other Important Information

We will be dividing classes into heats of six (6) athletes on Monday.  These heats are designed to allow coaches to validate scores for those competing in the games and to provide a supportive environment to each of our classmates.  Throughout each hour on Monday 3/3/14, class format will be as follows:

0:00-10:00 Self led warm up

10:00-20:00 Abbreviated coach led stretch session and movement review

20:00-25:00 Heat 1 gets bars and jump ropes ready

25:00-35:00 Heat 1 performs workout (Heat 2 supports athletes, counts reps and rounds)

35:00-40:00 Heat 2 gets bars and jump ropes ready

40:00-50:00 Heat 2 performs workout (Heat 1 supports athletes, counts reps and rounds)

50:00-60:00 Stability, stretching, foam rolling

There will be a delay between your class start time and your workout if you are in heat 2.  If you have scheduling conflicts, it is recommended that you arrive early to sign up for heat 1 on the white board, as this will be assigned on a first come, first served basis. Please arrive with a positive, supportive, patient attitude tomorrow.  Our coaching staff is so excited to see your awesome accomplishments!