CompetitorsWOD

Monday, November 25, 2013

Tuesday 11.26.13

Conor Murphy.

2014 REGIONAL & GAMES ATHLETES

1. Plyometric
6 sets of 4 Facing Hurdle Hops

2. Pull
2 Rep Heavy Deadlift from the knees - set bar on plates or pins, so the bar starts at the knee cap.

3. 20 Rep Benchmark
20 Rep Max Snatch

4. Metcon
EMOMx30
Odd: 15 Burpees
Even: 15 Cals on rower

5. Accessory Partner Pulling
For time:
With a partner, one athlete completes a full set while the other rests:
Each athlete completes 2 sets of 20 Stiff Leg Sumo Dead, 185/135
Each athlete completes 2 sets of 20 Stiff Leg Dead, 185/135
Each athlete completes 2 sets of 20 Romanian Dead, 185/135
Every rep should be as explosive as possible - aggressively bring hips to bar.

2014 OPEN ATHLETES

1. Metcon
EMOMx30
Odd: 15 Burpees
Even: 15 Cals on rower

2. Skills
10x10 slow OHS, 45/35 - work positioning and technique.

Sunday, November 24, 2013

Monday 11.26.13

2014 REGIONAL & GAMES ATHLETES

1. Snatch
3 x 1 across around 90%

2. Clean and Jerk Ladder
Men: Start at 225 and add 10# every minute
Women: Start at 135 and add 5# every minute

3. Back Squats
10x3 across

4. Gymnastic Benchmark
Max unbroken Muscle ups

5. Metcon
For time:
100 Double unders
10 Muscle ups
20 Squat Clean Thrusters, 155/105
10 Muscle ups
100 Double unders

2014 OPEN ATHLETES

1. Metcon
For time:
100 Double unders
10 Muscle ups
20 Squat Clean Thrusters, 155/105
10 Muscle ups
100 Double unders

2. Clean and Jerk
Snatch, 3x1 across heavy but not max

3. Back Squats
5x3 across

Friday, November 22, 2013

Sunday 11.25.13

Bring in the New Year, CrossFit Style.

Info and Tickets.

Rest Day.

Make plans on being here for New Year's (The Verve Hotel).

The next morning we will do a WOD at CNFE and then do brunch.

Location for the CFNE New Year's Eve Party.

Saturday 11.24.13

Michele Letendre.

2014 REGIONAL & GAMES ATHLETES

"Willy"
3RFT:
800m Run
5 Front Squats, 225/155 - from the floor
200m Run
11 C2B Pull ups
400m Run
12 KBS, 2 pood/1.5 pood

2014 OPEN ATHLETES
"Willy"
3RFT:
800m Run
5 Front Squats, 225/155 - from the floor
200m Run
11 C2B Pull ups
400m Run
12 KBS, 2 pood/1.5 pood

Thursday, November 21, 2013

Friday 11.22.13

Jake Thorp.

2014 REGIONAL & GAMES ATHLETES

1. Metcon
Tabata - 8 Rounds of :20 work, :10 rest at each station:
Row, for Cals
BJ, 24/20 - Games Standards
DB Push Press, 45/30
Dead lift, 225/155
complete all 8 rounds of rowing before moving to box jumps, and so on... Score is total reps for each station. Report scores as follows:
Row: 60
BJ: 77
PP: 64
DL: 48

2. 4 RFT:
40m Prowler, bodyweight
8 Burpees

3. Core
A. 5x20 Alternating 1-arm Ring Extensions (10/arm)
B. 5x10 Double Ring Extensions
Demo Video of both movements

2014 OPEN ATHLETES

“A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.”

― Robert A. Heinlein