Saturday 20140301 Open Workout @ 0900

Posted: February 28, 2014 by ladygrape01 in Uncategorized
For everyone that is registered for the Open- we will be doing the Open WOD Friday at 0600 and 1130, Friday Night Lights at 2000, Saturday 0900, and Sunday at 1600 to come in and either do the WOD for the first time for score, or try it one last time to improve an existing score.  Our goal is to do this all 5 weeks of the Open.

A lot of great information in this video. Big take away is to warm up properly. This is more cardio then you might expect, so focus on your breathing. Minimize your foot work and use a hook grip. You want to save your grip for this and save all the energy you can. Keeping your feet together for the double-unders will give you a better rebound, and keep your gaze straight ahead. You want to pace yourself, don’t go out of the gate too fast.  Video courtesy of Barbell Shrugged.



10-minute AMRAP:
30 double-unders
15 power snatches, 75 / 55 lb

Post Scores to Comments/ LogWOD

Don’t forget to submit your scores by March 3rd to and one of the TOTF judges will validate it.

Double-under tips courtesy of CrossFtit Park City.

Overhead squat/ snatch mobility prep courtesy of Kelly Starret.


If you have done 14.1 already, and are not looking to redo it, we’ve got you covered!


In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. Picture courtesy of CrossFit HQ.


For Time:
Run 800 forward
Run 400 Backwards
Run 800 Forward
Run 400 Backwards

Post Time to Comments/ LogWOD

X-tra Work:

3 Rounds-

15 Banded face pulls

20 heavy Dumbbell shrugs

Homework (Done on your own time outside of class):

Heel cord mash -2 min ea
Banded shoulder stretch -2 min ea

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