3.4.14 "Aces Up"

March 03, 2014

[pe2-image src=”http://lh3.ggpht.com/-2X4rgYJ4GyA/UwwNpP-SVjI/AAAAAAAAJ3s/Ia6JQSjv8uY/s144-c-o/20140224_170559.jpg” href=”https://picasaweb.google.com/117385132829369688957/20140227?authkey=eFx8kKLQwDA#5984173007182124594″ caption=”” type=”image” alt=”20140224_170559.jpg” ]

[pe2-image src=”http://lh6.ggpht.com/-v-VRF5NeodE/UwaEJ-dYyuI/AAAAAAAAJz0/30590QGwFME/s144-c-o/20140220_173038.jpg” href=”https://picasaweb.google.com/117385132829369688957/20140227?authkey=eFx8kKLQwDA#5982614461928229602″ caption=”” type=”image” alt=”20140220_173038.jpg” ]

Open WOD 14.1 is behind us. I Can’t wait to see what this weeks OPEN WOD will be!!!
Amazing Scores by all athletes. We are so proud of the entire CFB/CFD family. You have all made each rep more and more worth it.

As you can see in the standings. Every Second Counts! Every Rep Counts! If you slow down then everyone passes you! Keep that in mind this week and Keep moving forward! Get ready for 14.2 and get some!!!

FITNESS

Strength
10 Minutes to Establish:
1 Heavy Power Clean + 1 Heavy Push Jerk

“Aces Up”
4 Rounds
5 Power Clean (135,95)
5 Front Squat
5 Jerks
5 Muscle Ups

Scale For 5 MU Today:
L1-10 Chest to Bars + 5 Ring Dips
L2-10 Pullups + 10 Close Grip(Tricep) Pushups

15 Minute Cap

15 Minute Cap

COMPETITION

OLY
EMOTM 10
2 Hang Squat Cleans + 1 Split Jerk
Start at 50-60% – add weight each set

METCON
“Aces Up”
4 Rounds
5 Power Clean (165,110)
5 Front Squat
5 Jerks
5 Muscle Ups

CASHOUT
Endurance WOD

EXTRA CREDIT
CORE
3x Max UB T2B
3×10 Pistols or Box Pistols
3×15 Low Back Extensions

ENDURANCE
(Mon, Tue or Wed)
Run, Row, Bike or Swim
2 Minutes On
2 Minutes Off
4 Minutes On
3 Minutes Off
6 Minutes On
4 Minutes Off
8 Minutes On

ANNOUNCEMENTS

March 8th – Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
This first week will be:
“The PULLUP Clinic”
Hosted at CrossFit Bridgewater

Comments

comments

About the Author
  1. Don E Reply

    12:21 L1 @135#

  2. Adam Reply

    Strength: Worked up to 205# for 1. Was able to clean 215#, but lost it on the press. This is a PR!!!

    WOD: 12:31 L1 @ 135# (half of the chest 2 bars were pull ups)

    Saw lots of great efforts with the Crack O’ Dawn crew!!!

  3. neon joe Reply

    Worked up to 185# power clean and push jerk then cleaned195# no jerk timed out on the wod at 3+13

  4. Almen Reply

    14:58 Scaled down the MU 2-3

Leave a Reply

*

captcha

Please enter the CAPTCHA text