Friday, March 28, 2014

>> fourteen point pau.

Flashback to last year’s final WOD: thrusters and chest-to-bar pull-ups. We couldn’t be more proud of each of you for getting through the last four workouts. Just one more to go and you’ve achieved the equivalent of running a marathon in CrossFit. It’s not about your times or your scores: It’s that you had the guts to sign up, show up and work. Great job to all of our CFUM open athletes!

032814 WOD

A. Three rounds NFT

100-meter run

20 jumping jacks

10 kips

5 jumping air squats

B. Mobility work

C. CrossFit Games Open Workout 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
Barbell-facing burpees

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

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

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

>> On-Ramp

For time:

21-15-9-3

DB thrusters / barbell thrusters AHAP

Burpees or barbell facing burpees