Good job to all those that did the Shamrock Shuffle this weekend. Ricardo Castro improved his run time by 13 minutes compared to last year. His finishing time this year was 00:53:27 He did no run training and just CrossFit. Great job Ricardo!!

Strength/Skill
Back Squat 5-5-5 (Add 5 pounds to what you did last Monday and use that as your working weight. Take 3-4 sets to warm up to it)

WOD
A: AMRAP in 10:00
5 Shoulder Press
15 Step Up
50 Singles

B: AMRAP in 15:00
5 Shoulder Press 95#/65#
15 Weighted Step Ups 45#,24"/25#,20"
50 Double Unders

Great job to all those that tackled 14.5. That was tough WOD.

Happy Friday and 14.5!!!

Ok we're down to our last open WOD. 14.5. Of course the last 2 movements we've been missing, thrusters and burpees, a lot of them. 

WOD
14.5
For Time:

21-18-15-12-9-6-3 reps of

Thrusters 95#/65#

Bar Facing Burpees

*Scale accordingly. 

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD. Remember we have the 5th and final open WOD tomorrow.

Trainer Schedule is now available under the "Trainer Schedule" tab. This will be kept updated weekly.

Strength/Skill
Deadlift 5-5-5 (Warm up to a working weight and use that same working weight for all 3 sets of 5. Not looking for your 5RM)

WOD
A: 3 Rounds For Time:
5 Power Cleans
5 Ring Rows
10 Kettlebell Swings (Russian)


B: 5 Rounds For Time:
5 Power Cleans 155#/105#
5 Strict Pull Ups 
10 Kettlebell Swings (Russian) 70#/55#

Young buck Kevin sneaking into the Masters underground hour for 14.3.

Strength/Skill
Thruster 5-5-5 (warm up to a good working weight. Use same weight for all 3 sets)

WOD
A : For Time: 
21 - 15 - 9 reps of:
Burpees
Goblet Squats
ABMAT Sit Ups

B: For Time: 
21 - 15 - 9 reps of:
Burpee Pull ups
Goblet Squats 55#/35#
Toes To Bar 

 

 

 

 

Congratulations to trainer Emili and his family on their new baby girl.

 

 

 

Aleina Amora Armas Ramirez
March 25, 2014 @ 5:59 am
7 pounds 14 ounces

Great job to all who did 14.4 on Friday. It was a tough workout. A lot of toes to bars. Lets get to work this week.

WOD
Back Squat 5-5-5 (take about 4 sets to warm up to 1 working set weight. You will use the same weight for all 3 sets of 5 reps. We will increase that weight by 5lbs on next session)

Then

Shoulder Press 5-5-5 (take about 4 sets to warm up to 1 working set weight. You will use the same weight for all 3 sets of 5 reps.)

Then
 
50 Single Leg RDLs (50/each leg. Keep wight light no need to go heavy)

Happy Friday and Happy Open WOD 14.4!

We're down to 2 more Open WOD's. This one being a good one to start thinning out the herd. This looks like a good one.

WOD

14.4

14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

 *Scale Accordingly