Strength
Back Squat – Work up to a heavy 1RM for the day, then do 3×3 @ 90%
—Make sure to get at least 3 singles at 92% or higher
Conditioning
For Time
100 Double Unders
100 Wall Balls 20/14lb
100m Farmers Carry 70/53lb KB (2 Laps length of entire parking lot)
100 Cal Row
WOD Notes: Scaling for DU are 250 singles. Rx’d for WB is 10′ & 9′ for 55+ masters. You may scale weight on the farmers carry and use DB if necessary
4pm class finishing up 100 calorie row!
Conditioning
CrossFit Games Open WOD 14.5
For Time:
21 Thrusters 95/65/45lb
21 Bar Facing Burpees
18 Thrusters 95/65/45lb
18 Bar Facing Burpees
15 Thrusters 95/65/45lb
15 Bar Facing Burpees
12 Thrusters 95/65/45lb
12 Bar Facing Burpees
9 Thrusters 95/65/45lb
9 Bar Facing Burpees
6 Thrusters 95/65/45lb
6 Bar Facing Burpees
3 Thrusters 95/65/45lb
3 Bar Facing Burpees
***Please remember to scale the weight appropriately as this should not take more than 30 minutes. This WOD is really tests mental toughness and requires proper pacing. Make sure to really warm-up rack position, calves, and hips. Arrive early to warm-up so you are ready for your heat! Let’s get after this!
.
Strength
Front Squat – 6×2 @ 92%
—Go a little heavier than last weeks 5×3
Conditioning
Make-up Day!
—If you can’t do 14.5 tomorrow, you should do it today!
CrossFit Games Open WOD 14.5
For Time:
21 Thrusters 95/65/45lb
21 Bar Facing Burpees
18 Thrusters 95/65/45lb
18 Bar Facing Burpees
15 Thrusters 95/65/45lb
15 Bar Facing Burpees
12 Thrusters 95/65/45lb
12 Bar Facing Burpees
9 Thrusters 95/65/45lb
9 Bar Facing Burpees
6 Thrusters 95/65/45lb
6 Bar Facing Burpees
3 Thrusters 95/65/45lb
3 Bar Facing Burpees
Announcement: We will only be running 3-4 heats this Saturday (9am, 9:30am, 10am, 10:30am). Please scale the thruster weight if it is too heavy especially since it’s a total of 84 reps. Good luck to everyone competing in this final Open WOD!
Skill
10 minutes to work on a GOAT (weakness)
Conditioning
21-15-9
DB Snatch (alternating) 70/45lb
Box Jumps 30/24″
—Rest 5 minutes
2 Rounds For Time
25 Slam Balls 50/35lb
750m Row
WOD Notes: Each WOD is timed separately. You may do box step-ups if you are unable to jump.
Reminder: 14.5 will be announced tonight at 8pm on the CrossFit Games site! You better get your engines ready for Saturday, since I think it will be a lot of conditioning. Come out to Rage this Saturday from 9-11am if you haven’t experienced The Open yet!
Strength
Clean n Jerk – Work up to a heavy 1RM. Doesn’t have to be a max
Conditioning
For Time
5 Clean n Jerk 235/145lb
15 C2B Pull-ups
7 Clean n Jerk 215/125lb
15 C2B Pull-ups
9 Clean n Jerk 195/115lb
15 C2B Pull-ups
11 Clean n Jerk 145/85lb
15 C2B Pull-ups
WOD Notes: You do not have to do a full clean in the WOD, you may power clean them. Percentages should be around 80%, 70%, 60%, 50% of your max CnJ by round. The 5 CnJ should take you over 30 sec the 1st round. You may scale C2B pull-ups to 10 each rd or you may do chin over bar.
Strength
Bench Press – Work up to a heavy 1RM then do 2 sets for max reps @ 75%
Conditioning
12 Min AMRAP
75 Double Unders
2 Rope Climbs 20′
30 KB Swings 70/53lb
WOD Notes: Scaling for DU is 150 singles or 35 DU. Scaling for RC is 5 up/downs each round, 15 Pull-ups each round, or 15 burpees if you missed yesterdays WOD.
Midline
Accumulate 3 min in L-Sit (rings/parallettes) or Plank (weighted)
Announcement: Rage will be hosting a post Open Party/Hangout after 14.5 this Saturday! Let’s try and get as many Ragers together for the 5th and final week of the CrossFit Games Open!
Strength
Back Squat – 6×2 @ 92%
—You should be a little heavier than last weeks 5×3.
Conditioning
10 Min AMRAP
10 Thrusters 75lb/55lb
15 Burpees
15 Thrusters 95/65lb
15 Burpees
20 Thrusters 115/75lb
15 Burpees
25 Thrusters 135/95lb
15 Burpees
30 Thrusters 155/105lb
15 Burpees
***Complete as much of this as you can in 10 minutes. Score is total reps
WOD Notes: 14.5 will most likely consist of thrusters & burpees, so let’s practice these movements early in the week. Set up weights to transition quickly between sets.
Conditioning
Open WOD 14.4 – 14 Min AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14/10lb
30 cleans, 135/95/65lb
20 muscle-ups
*Record times after cleans & muscle-ups for the tie-breaker
Henry – one arm rowing!
Strength
Front Squat – 5×3 @ 90%
Conditioning
Make-Up Day! If you didn’t miss any days this week you can do:
4 Rounds For Time
Run 400m
120′ (2 laps) Prowler Push 500/300lb
—Make sure prowler is heavy enough to where it takes you over a min to do 2 laps.
Announcement: Open WOD 14.4 has been announced! What does everyone think? This WOD is all about T2B and MU! We will be running heats every 20 minutes on Saturday starting at 9am. Let me know what heat you want to be in.
Strength
EMOM For 10 Minutes
ODD = 3 Snatch Grip Deadlifts @ 120% Max Snatch
EVEN = 3 Bench Press @ 85%
Conditioning
5 Rounds For Time
10 Box Jump Overs 24/20″
10 DB Snatches 80/45lb
10 HR Push-ups
10 Slam Balls 40/25lb
Reminder: WOD 14.4 will be announced live tonight at 8pm @ http://games.crossfit.com/. What are your thoughts?
