March 2014

031414 WOD

A. Three rounds NFT

50-meter run

10 v-ups

10 oblique side bends with KB (5/side)

10 jumping air squats

B. Weighted hip bridges

3 x 10

Subset with 3 x 10 reverse lunges

C. CrossFit Games Open Workout 14.3

AMRAP 8:00 *

10 deadlifts, 135 / 95 lb.

15 box jumps, 24 / 20 inch

15 deadlifts, 185 / 135 lb.

15 box jumps, 24 / 20 inch

20 deadlifts, 225 / 155 lb.

15 box jumps, 24 / 20 inch

25 deadlifts, 275 / 185 lb.

15 box jumps, 24 / 20 inch

30 deadlifts, 315 / 205 lb.

15 box jumps, 24 / 20 inch

35 deadlifts, 365 / 225 lb.

15 box jumps, 24 / 20 inch

* For athletes not participating in the open, you will stay at the same deadlift weight throughout of 135/95 or 185/135 to save plates for those who are participating. Also, due to the high deadlift rep scheme of this workout, which we wouldn’t normally program, we encourage all athletes to be conservative with weight and reps, paying attention to proper form. Cobras are mandatory post-workout.

>> On-Ramp

AMRAP in 8:00

10 kettlebell deadlifts

15 box jumps / step-ups

15 deadlifts

15 box jumps

20 deadlifts

15 box jumps

25 deadlifts

15 box jumps

30 deadlifts

15 box jumps

35 deadlifts

15 box jumps

Kahone is a big fan of the big fan

031314 MOBWOD

A. Review – lunge hip opener with band variations

2-4:00 / side

B. Wall squat / splits opener

5:00

C. Partner triceps smash

2:00 / arm

D. Partner forearm smash

2:00 / arm

E. Individual attention

Toes-to-bar look more fun from this angle

031214 WOD

A. NFT with a partner

Partner 1 – Run 600 meters

Partner 2 – AMRAP 10 kips, 20 jumping jacks, 30 mountain climbers (15/side)

Switching

B. Supine rows

3 x 10

Subset with 3 x 10 dips

C. For time:

10-9-8-7-6-5-4-3-2-1*

Russian kettlebell swings (53/35)

Toes-to-bar

* After each round, run 100 meters. Workout ends with a run.

>> On-Ramp

For time:

10-9-8-7-6-5-4-3-2-1*

Russian kettlebell swings

Tucks / sit-ups

* After each round, run 100 meters. Workout ends with a run.