Here’s whats happening at the box today:

7:00AM – Oxygen Bootcamp

8:15AM – CrossFit Kids

8:00AM CrossFit + Free Trial ALL VISITORS WELCOME!

9:00AM – 11:00AM Open WOD 14.4

Its going to be an epic day in the box with the third CrossFit Games Open WOD 14.4! If you are coming to train at 8AM stick around after your workout, grab a coffee and support those doing the Open WOD.

 

Workout of the day (8am only)

Death by Front Squats (50/35kg) *Clean the bar from the ground to start.

Perform 2 Front Squats in the first minute, 4 in the second minute, 6 in the 3rd minute and so on…

Then

In pairs, 15min AMRAP of:

5 Burpees

10 Combat rope skips

15 DB shoulder to over head (25/15kg)

*One partner completes a full round while the other partner rests.

 

Open WOD 14.5 (9AM-11AM)

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
43kg. thrusters
Burpees

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
29kg. thrusters
Burpees

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
29kg. thrusters
Burpees

MASTERS WOMEN - includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
20kg. 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.