Week of March 3 through 8

March 2nd, 2014
by:

Announcements

Weather Closures
Please keep an eye out for posts related to closures here, on our Facebook page and via Twitter. We will make closure announcements at least 3 hours before any of our classes.

Specialty Classes
Olympic Lifting Class – Monday at 5:30-6:30pm and Tuesday at 6:30pm-7:30pm
Boxing Class – Friday 5:30pm-6:30pm and Saturday 9:00am-10:00am. See whiteboard sign-up sheet.

CFGames2014a

CrossFit Open
The CrossFit Open is on!
The Open will run through noon on Monday, March 31st. This week will be WOD 2 of 5. This week’s WOD will be announced on Thursday evening and you’ll have until the following Monday to complete it and post your score.
See here for more details as to how we will run the Open at FTX CrossFit.


Monday, March 3

Class Strength – Strict Press
1×10 @ 50%, 2×8 @ 60-65%, 1 set of 20 at heaviest weight you think you can do it.
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
7:00 AMRAP

  • 30 D/Us100 Singles
  • 15 S2O 115/95#95/65#65/35#45/25#
  • 10 T2B Leg Lifts

Rest 7:00

7:00 AMRAP

  • 20 Wall Ball 30/20#@ 10’/8′20/14# @ 10’/9′14/10# @ 10’/8′
  • 10 C2B Pull-ups10 Pull-ups20 Ring Rows

Those that want to re-do 14.1 may do so. Remember that all scores must be submitted by 7pm.

Tuesday, March 4

Class Strength – Deadlift
1×10 @ 50%, 2×8 @ 60-65%, 1 set of 20 at heaviest weight you think you can do it.
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
DT
Five rounds of:

  • 155/105#115/75#85/45# Deadlift, 12 reps
  • 155/105#115/75#85/45# Hang power clean, 9 reps
  • 155/105#115/75#85/45# Push jerk, 6 reps

DT-th

In honor of USAF SSgt Timothy P. Davis, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

Wednesday, March 5

Class Strength – None

WOD
This WOD is not for time. Go at a steady pace. Do each set unbroken. Work on proper form and mechanics.
4-5 Rounds in 40 minutes

  • 10 reps of Front Squat (bar starts on ground) @ 65-70% of 1RM
  • 5 Bar Muscle-ups10 Strict Pull-ups20 Ring Rows
  • 8 Wall Walk/Strict HSPU Combo – 8 Wall Walks8 Inch worms
  • 30 D/U20 D/U50 Singles <- Do unbroken. Otherwise start over.
  • Box Jump ladder 16″ – 20″ – 24″ – 30″ – 36″ – 40″ – 44″ – 48″ (Progress as far on the ladder each time as you safely can. Take your time on the higher jumps. Those that can jump higher may skip the first 2-3 heights. Move on to next round once you fail twice at a given height.)

Jumprope

Thursday, March 6

Class Strength – None

WOD
Tabata
Each round consists of 20s of work and 10s of rest
8 Rounds per exercise. 1 minute of rest between exercises.

  • Sit-ups
  • Alt. KB Snatch 55/35#35#/20#20/15# (KB doesn’t need to touch floor between reps. Arm must be fully extended at bottom and KB must be below knee.)
  • Row for Calories
  • Shuttle Runs 10′ (Touch floor w/ one hand)
  • Box Jumps 24/20″ 20/16″

Make sure you do a proper cool down!

Friday, March 7 and Saturday, March 8

2014 CrossFit Open
We won’t know what the WOD will be until Thursday at 7pm. We will post it as soon as it is announced.
Friday and Saturday will be dedicated to running the CrossFit Open WODs.
For those that are not participating in the CrossFit Open don’t worry as we will be offering a scaled version (if needed).
We will also offer an alternate surprise WOD.

WOD
14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:

  •    10 overhead squats
  •    10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:

  •    12 overhead squats
  •    12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:

  •    14 overhead squats
  •    14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).