3.28.13 "Open WOD 14.5"

March 27, 2014

 FITNESS

“Open WOD 14.5”
MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

Notes
This workout 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 second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

Equipment
• Barbell
• Plates to load to the appropriate weight for your division

* If you do not use standard size bumper plates on the barbell you will also need:
• A 9.5-inch high target to jump over on the burpees

** The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

COMPETITION

METCON
Open WOD 14.5

EXTRA CREDIT

CORE
3×20 Landmine Twists
3×15 Side Plank Crunches

ENDURANCE
(Mon-Tue-Wed)(only pick one day a week to do this workout)
10 rounds
:30 On :30 Off Row, Run or Airdyne

ANNOUNCEMENTS

Saturday MARCH 29th
Mobility and Strengthening Seminar
with Coach Elaine and Coach Page
3+ Hours for Only $30
1pm-4pm at CrossFit Bridgewater

EVERY Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
This week will be:
“Double Unders”
Hosted at CrossFit Bridgewater

May 4th – Sunday
“Barbell BeatDown”
Team Competiton
at Whaling City CrossFit
Teams of 2 Same Sex
RX and Scaled Divisions
Sign up here:
https://whaling-city-crossfit.theboxhq.com/events/wccfs-partner-throwdown

April 27th – Sunday
2pm at CFB and 6Pm at CFD
Wild Tree Cooking Workshop
Learn 10 Paleo Crock Pot Recipes
and prep them for the weeks ahead.

Comments

comments

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  1. Big Sexy Reply

    13:44

  2. willhuntforfood Reply

    team rac
    joe 16:23 rx
    andy 17:04 rx
    tim 17:34 rx
    bob 19:20 85 lb
    brian l 21:25 rx
    brian m 15:17 rx
    paul 23:08 rx

  3. Adam Reply

    Great efforts all around this AM! A-Sull crushed it!!!

    WOD: 18:43 RX

    Even though is sucked, I feel better for having done it. In retrospect, it was kind of fun.

  4. Brian C Reply

    13:31 RX

  5. Ambadassador Reply

    Looked like a vicious one today. Both CFB and CFD killed 14.5! Doc says no flexion or heavy overheads still so I did 75lb thrusters and hand release push-ups with the same rep scheme . Still a great workout especially with push-ups being one of my goats. 17:21

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