Your workout of the day!
Congratulations! 14.1 is now behind us!
Sam Briggs does 10+ rounds of 14.1 (over 450 reps).
1a) Back Squat
Establish 7RM – make at least 4 attempts
1b) Kettlebell Bench Press
4 x 12 Heavy – Do not fail
2) 5 Rounds
10 Burpees to a plate
4 Muscle-ups
16 Kettlebell Swings 72/53
Rest 1:1
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Monday is the last day to redo/make-up 14.1. You may do so at any WOD EXCEPT the 730pm TEAM or 830pm. Scores need to be uploaded no later than 8pm local time.
We’ve also added an e-mail subscription to the WOD blog. Give it a try and let us know if it works!
EDIT:
Saw this on main site. Seminars in the NYC area typically sell out within a week or two.
April 5th – 6th
CrossFit Level 1 Course
CrossFit Garden City
Garden City, NY
1) Hang Snatch
Establish 2RM
2) 4 Rounds for time:
9 Front Squats 135/95
9 C2B Pull-ups
6 Back Squats 135/95
6 HR Push-ups
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1230pm TEAM WOD is 14.1 – Anyone may attend to do 14.1
If you completed 14.1 already, please upload your scores ASAP so we can validate them.
1) Press
Establish 3RM
2) Fore!
In front of a clock set for 12 minutes:
4 minutes of kettlebell swings 53/35
4 minutes of rowing
4 minutes of burpees
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Is your name on our page?
1) TGU
Establish 3RM – each side
2) CrossFit Endurance Rest Day WOD:
3 Rounds NOT for time:
15 Sit-ups w/ ab mat or GHD if comfortable
15 Hip Extensions
15 KB Swings
15 Push-ups
15 Pull-ups
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1) Split Jerk:
Establish 1RM
2) For time:
500m Row
25 Box Jumps 24/20
20 Kettlebell Swings 53/35
15 Wall Balls
10 HSPUs
15 Wall Balls
20 Kettlebell Swings 53/35
25 Box Jumps 24/20
500m Row
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It’s that time… !
Paleo Combine Retest Day!
1) Paleo Challenge Benchmark #1
1xME pull-ups
*You have one shot on the pull-up bar to do as many pull-ups as you can before letting go. You may use a band; you will use the same band at the end of the challenge. You must get your chin over the bar.
2) Paleo Challenge Benchmark #2
90s AMRAP (as many REPS as possible) bodyweight back squats
*You will load the bar so it totals your bodyweight. You will have one shot to do as many back squats as you can before failure. You can pause at the top for NO longer than 4 seconds. If you can’t use bodyweight, use 3/4 bodyweight or 1/2 bodyweight; nothing in between. For example, 100# athlete would use 100#, 75# or 50#, but NOT 80# for the back squat.
3) Paleo Challenge Benchmark #3
12min AMRAP
15 clean and jerks, 135/95
10 bastards
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1) 5 Rounds for time: 30 minute time cap
10 Pull-ups
20 Hang Clean + Jerks 95/65
30 Burpees
20 Pull-ups
10 Hang Clean + Jerks 95/65
Rest 2 minutes between rounds
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We are super excited for the Paleo Potluck today! We can’t wait to see what amazing dishes everyone brings in. We have a few surprises of our own. 🙂
“31 Heroes,” 31 minute AMRAP:
8 Thrusters 155/105
6 Rope Climbs
11 Box Jumps 30/24
-Teams of 2-3
-Only one teammate may do work on the AMRAP at a time
-One teammate must be outside of the gym in order for work to be done
-One teammate will be completing a burden run while the other 1-2 teammates do progress through the AMRAP
Team:
Today will be a hybrid of 140221 and 140222.
1RMs will be done with 15 minutes like prior weeks. Don’t stress about planning 3 lifts.
90 exhilarating minutes.
Arrive fueled and ready to compete.
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See Pat Snatch
With a constantly running clock:
1) 0-14 EMOM
Even: 5 Push Press 135/95
Odd: 5 C2B Pull ups
2) 14-29 Hang Power Clean:
Establish 1RM
3) 29-35 AMRAP:
3 Wall Climbs
6 Clean and Jerks 95/65
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