Saturday 20140329 @ 0900 Open Class

Posted: March 28, 2014 by ladygrape01 in Uncategorized

IMG_20140328_080037965

 

Congratulations to the March on-ramp! Welcome to the TOTF family, we can’t wait to see you in the open classes! 

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WOD: 14.5

14.5 breakdown and tips at TabataTimes.com

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

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

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

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

For any additional information, please follow link to Games.CrossFit.com

Post time to comments/ LogWOD

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If you have done 14.5 already, and are not looking to redo it, we’ve got you covered…

Hero_Weston_th

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas. Picture courtesy of CrossFit HQ.

“Weston”

Five rounds of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

Video courtesy of Tony Gentilcore.

Post time to comments/ LogWOD

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Xtra- Work:

(for those doing 14.5) 

None

Cheer on anyone still doing 14.5!

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(for those doing Weston)

high hang power snatch 5×2

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Homework (done on your own outside of class):

(for those doing 14.5) 

Banded heel cord work

Watch from 1:43- 3:18. Video courtesy of 77 Fitness and Performance.

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(for those doing Weston)

mash forearms – 2 minutes per
Couch stretch – 4 minutes per side

 

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