Category: Competition

WOD: 1) Back Squat: 2×5 @ 65%, 3×5 @ 70% Warm-up as needed. Rest 90 seconds between sets.  2) Front Squat: 4×5 @ 60% Warm-up as needed. Rest 90 seconds between sets. 3) Snatch: EMOTM x 15 sets x 1 Rep Full Squat. Build a heavy as you like. Start around 60% of your 1RM 4) Clean and Jerk: Ever 75 seconds x 12 sets x 1 Rep Full Squat and Split Jerk. Build as heavy as you like. Start around 60% of your 1RM. 5) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, 5 STOH Pick rep counts you can maintain, STOH should be cycled, build as heavy as you like there. 6) Row: 3 x 1600m Rest 3 minutes between intervals. Row @ your 2K pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* OPEN  WORKOUT 14.5 IS COMING QUICK AND WE ARE ENDING THE OPEN WITH A BANG. REDLINE CLOTHING WILL BE UP TO SETUP A BOOTH, THEY’LL BE SELLING GEAR AND PROVIDING US WITH ADULT BEVERAGES. IN ADDITION WE’D LIKE TO MAKE THIS A POTLUCK SO BRING SOMETHING ALONG, AND IF THE WEATHER IS NICE ENOUGH TO GET ABOVE SAY FREEZING, WE’LL FIRE UP THE GRILL AS WELL. COME IN CHEER ON YOUR FRIENDS, HAVE A BEER, SOME FOOD AND HANG OUT, HOPE TO SEE LOTS OF YOU IN ON FRIDAY, MARCH 28TH! WOD: 1) “Open 14.5” – AQAP: 21 Thrusters 95/65 21 Bar Facing Burpees 18 Thrusters 95/65 18 Bar Facing Burpees 15 Thrusters 95/65 15 Bar Facing Burpees 12 Thrusters 95/65 12 Bar Facing Burpees 9 Thrusters 95/65 9 Bar Facing Burpees 6 Thrusters 95/65 6 Bar Facing Burpees 3 Thrusters 95/65 3…

* OPEN  WORKOUT 14.5 IS COMING QUICK AND WE ARE ENDING THE OPEN WITH A BANG. REDLINE CLOTHING WILL BE UP TO SETUP A BOOTH, THEY’LL BE SELLING GEAR AND PROVIDING US WITH ADULT BEVERAGES. IN ADDITION WE’D LIKE TO MAKE THIS A POTLUCK SO BRING SOMETHING ALONG, AND IF THE WEATHER IS NICE ENOUGH TO GET ABOVE SAY FREEZING, WE’LL FIRE UP THE GRILL AS WELL. COME IN CHEER ON YOUR FRIENDS, HAVE A BEER, SOME FOOD AND HANG OUT, HOPE TO SEE LOTS OF YOU IN ON FRIDAY, MARCH 28TH! Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A.Aerobic Restoration25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:* Swim (this is my first choice, and if you have an ocean, even better)*…

* OPEN  WORKOUT 14.5 IS COMING QUICK AND WE ARE ENDING THE OPEN WITH A BANG. REDLINE CLOTHING WILL BE UP TO SETUP A BOOTH, THEY’LL BE SELLING GEAR AND PROVIDING US WITH ADULT BEVERAGES. IN ADDITION WE’D LIKE TO MAKE THIS A POTLUCK SO BRING SOMETHING ALONG, AND IF THE WEATHER IS NICE ENOUGH TO GET ABOVE SAY FREEZING, WE’LL FIRE UP THE GRILL AS WELL. COME IN CHEER ON YOUR FRIENDS, HAVE A BEER, SOME FOOD AND HANG OUT, HOPE TO SEE LOTS OF YOU IN ON FRIDAY, MARCH 28TH! WOD: 1) Jerk Complex: 1 Complex Every 90 seconds for 12 sets One complex consists of 1 Push Press, 1 Push Jerk, 1 Split Jerk. Start at approximately 70% of your 1RM Push Press and build up as heavy as deemed fit. 2) 10 minute AMRAP: 10 Power Snatch 95/65 10 Chest-to-bar Pull-ups 10…

* OPEN  WORKOUT 14.5 IS COMING QUICK AND WE ARE ENDING THE OPEN WITH A BANG. REDLINE CLOTHING WILL BE UP TO SETUP A BOOTH, THEY’LL BE SELLING GEAR AND PROVIDING US WITH ADULT BEVERAGES. IN ADDITION WE’D LIKE TO MAKE THIS A POTLUCK SO BRING SOMETHING ALONG, AND IF THE WEATHER IS NICE ENOUGH TO GET ABOVE SAY FREEZING, WE’LL FIRE UP THE GRILL AS WELL. COME IN CHEER ON YOUR FRIENDS, HAVE A BEER, SOME FOOD AND HANG OUT, HOPE TO SEE LOTS OF YOU IN ON FRIDAY, MARCH 28TH! WOD: 1) 20 minutes EMOTM: Odd, Muscle-ups, Even, Toes-to-bar Pick a rep count you can maintain for all 10 minutes. If you don’t have a Ring Dip, work on a Muscle-up drill or a Ring Dip. 2) Snatch: 2×2 @ 70%, 4×1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All…