March 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

After a series of hard workouts during the CrossFit Games Open season, you need to get mobbed! Show up at 8 a.m. today for the most important class of the week. If anything specific is bugging you, talk to the mob boss!

032714 MOBWOD

A. Review wall squat opener

B. Hamstring smashing

5:00 / person

C. Front of hip opener / couch stretch

3:00 / leg

D. Individual attention

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WHEN WE WATCHED 14.4 . . .

Final WOD TBA at 2 p.m. HST. What’s it gonna be? Log on to CrossFit Games site for the live announcement, featuring a group of Games All-Stars. We’re down to the last workout!

PRINCE KUHIO DAY: There will be no changes to the schedule due to the holiday.

For time: Deadlifts. Burpees. And running under a rainbow.

032614 WOD

A. Three rounds NFT

250-meter row

20 jumping jacks

10 oblique side bends with kettlebell (5/side)

5 kips

B. Shoulder press

4 x 5

Build to a challenging set of five, then do three additional sets of five reps at that weight.

Subset with 4 x 10-second chin-up holds

C. In 3:30

200-meter run

5 strict pull-ups

5 thrusters (135/95)

5 strict handstand push-ups

ME sit-ups

Three rounds, resting 1:00 between each. Score is sit-ups.

>> On-Ramp

In 3:30

200-meter run

5 ring rows

5 DB thrusters AHAP

5 modified HSPU

ME sit-ups

Three rounds, resting 1:00 between each. Score is sit-ups.