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March 25, 2014 – Competition

Workout of the Day
A.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 5 reps @ 80-85%
Rest 2 minutes between sets

B.
Five sets of:
3-Position Clean
(one from the floor, then the mid-hang, then the high hang)
Rest as needed

C.
Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster x 3 reps (100/65 lbs)
Burpee-Over-Barbell x 3 reps
Thruster x 6 reps
Burpee-Over-Barbell x 6 reps
Thruster x 9 reps
Burpee-Over-Barbell x 9 reps
Thruster x 12 reps
Burpee-Over-Barbell x 12 reps
Thruster x 15 reps
Burpee-Over-Barbell x 15 reps
Thruster x 18 reps
Burpee-Over-Barbell x 18 reps

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

D.
Row 2000 Meters @ 75-80%

  • Chris MacLean

    Testing 14.5 I see ;)

  • Guillermo Silva R

    If 18 is completed, we have 7 more min?

    Tia Williams be my guess for 14.5 definitively!

    • Taylar N

      No just 7 min.

  • Taylar N

    This was my guess for 14.5…

  • James Casey

    1. In part B, do we have to do it all at once or is a re-grip by dropping the bar to the floor allowed in between the different cleans?
    2. Mid-hang and high-hang cleans, any video on those? Where should they be performed from?
    3. 14.5 is Thrusters with burpees in some crazy variation. So todays Part C, could actually be what we are seeing on Thursday (Friday for me since i live in Sweden).

    • Niels Verschuren

      My guess:
      1. Preferably no dropping, but if you have to don’t fuck around and pick up immediately.
      2. Hang -> just above knee; high-hang -> lower it just a few cm

      • James Casey

        So the mid-hang isn’t allowed to pass the knee?

        • Fredrik Ericsson

          Mid-hang ngn cm ovanför knä enl mig. High, gör en kort böjning i höften, dvs stång högt upp på låret.

  • Karl

    14.5!!

  • http://www.crossfitchester.com Josh Clarke

    This looks like it could easily be 14.5!!

  • http://www.wonderworks.dk/ Laurits Mathias Espeholt

    A.
    90kg/198lbs
    120kg/264lb
    135kg/297lbs
    110kg/242
    120kg/264lbs (failed the last two reps)

    B.
    60, 70, 80, 90, 95kg.

    C. Completed five rounds. 90 reps. The burpees over bar killed me.

    D. Completed in 7:03 min.

  • Soren Ebbesen

    A. Based on 120 kg 1RM
    B. Up to 80 kg
    C. 83 reps (8 burpees in round of 15)
    D. Done @ 2:00 min/500m

  • Mauro Anelli

    A)based on 110kg RM
    B)60kg working on quality
    C)just did 32reps, legs very heavy
    D)9:32

  • Fredrik Ericsson

    A) up to 5×110. Have some pain in my right groin and knee so will try to take some rest from the squating movement a couple of days.
    b) skipped due to time and the factors above.
    C) put the gas on 85ish % since Im gonna do this one more time on friday (my prediction for 14.5….).
    Round 15 + 3 thrusters. Burpee over bar more taxing then c2b for me..
    D) air dyne 8 min. No monitor but 150 average hr.

  • Samuel David

    Leg strength isn’t there right now

    A. 220×5, 297×3, 330×1, 297×4, 297×4, then just did another set of 2 to make up for the missed reps.

    B. 253, 253, 253, 264, 264

    C. 101 reps. Paced it but hurt bad.

    D. 7:40, easy

  • Jonas Müller

    a) 5x 225lbs, 3x 295lbs, 1x 335lbs, 5x 275lbs, 5x 305lbs (might be a new 5rm)
    b) 185lbs, 225lbs, 255lbs, 275lbs, missed 285lbs in the 3rd (hi-hang) clean :s
    c) finished round of 18 & did 2 more thrusters, better for me with burpees than c2b
    d) done, 8:32, easy pace

    • Lukas Esslinger

      good job bro! you got me by 3 reps. lookin forward to do 14.5 together with you :)

      • Jonas Müller

        yeah bro, that’s gonna be a blast

  • Lukas Esslinger

    a) 240, 320, 365, 320, 320
    b) 225 245 265 285 305 PR
    c) finisched round of 15 and did 18thrusters+17 burppes
    d) later

  • Chris Risenmay

    A. 235-295-335-275-305
    B. 185-225-245-275-295
    C. Finished round of 15 + 18 thrusters + 7 burpees
    D. Done

  • zach

    A. 225×5,285×3,320x1x3(wanted to work with this weight a bit),265×5,285×4(lost that last rep on the way up
    B. Built to 285 clean for a single quickly then 215,225,235,235,235 with the complex
    C. Round of 15 plus 10 thrusters (have way more than this when legs are fresh)
    D. Went hard on airdyne to empty what was left in the tank from C
    Happy with the strength work today

  • Podeque

    A. Done after everything else. 185-235-275-5@225-3@255
    B. Up to 195, which was my one rep max on hang clean about two months ago.
    Skipped C&D
    E. “Diane” 5:28. PR by 5:39.

    Still loving the programming, but I am going to be doing our box wod for the next few weeks, haven’t been able to work out with anyone in a long while, and it is hard for me to get everything in as of late, as well as coaching the class afterwards.

  • Petter Jeppsson

    A. 70-92,5-105-92,5-97,5 kg
    B. 70-80-85-90-95(fail@HH) kg
    C. 82 reps
    D. Done

  • Jakob Mayerhöfer

    A: 75-100-112,5-95-100kg
    B: 60-70-80-85-85kg
    C: Round of 15 + 4 Thrusters
    D: Done

  • Chris Peelman

    A. Done off of 290#
    B. 135, 145, 155, 165, 175
    C. 68 reps
    D. 7:49:7

  • Shane McBride (North Central)

    A. 245,325,265,325,345lbs

    B. 185,225,255,275lbs * missed high hang on 275

    C. Finish 18 thrusters was bad with shoulders today.
    *HSPU got me yesterday. Shoulder ROM today sucked. Took too long on rest breaks and didn’t have it today. Wasn’t there mentally, no excuses.
    after 2 mins rest from WOD did….

    18 burpees over bar 42 secs
    rest 1:30
    21 burpees over bar 45secs
    rest 1:30
    24 burpees over bar 46 secs
    Last week of the open!!!!!!

  • Espen Hellesøy

    A.
    5x 90kg
    3x 120kg
    1x 135kg
    5x 120kg
    5x 125kg

    B. 100kg, 110kg, 115kg, 120kg, 125kg (f. high hang)

    C. Finished round 15 + 7 thrusters

    D. Done

  • Doug Germano

    A. Complete off of 385#, hit a 5 RM PR at 320# for the last set
    B. 185#, 205#, 225#, 245#, 255#
    C. Finished round of 15 + 4 thrusters – more in the tank there, wish I would have gone faster on the set of 15 burpees.
    D. Complete

  • Mark Buskas (NW)

    Part C was going to be my guess for 14.5!

    Re did 14.4 yesterday. Got one less rep but way better split times! Taking today off, body felt tired yesterday, so resting up to be ready to go this week!

  • Kyle McDermid (Canada East)

    14.5 Prediction:

    14.5 Prediction:

    10 min AMRAP:
    10 100# Thrusters
    10 Burpees over bar

    • Lōz

      Looks good to me but I’m no expert. What I have trouble with on these complexes is losing the hook grip at the top and regripping.

  • http://www.cincinnatistrength.com/blogwod Michael Maher

    A. 165(5)-220(3)-250(1)-215(5)-226(5)
    B. @ 215, new PR
    +
    71 = 11 thrusters into rd of 15
    +
    Complete

    • http://www.cincinnatistrength.com/blogwod Michael Maher

      B. was actually build to a squat clean thruster instead of 3 position clean

  • Kristin Holte

    A. 60-80-90-77,5-82,5 kg

    C. Finished round 18 + 9 thrusters

    D. Done

  • Michaela Ortega

    A. 125/160/175/150/160 – stayed on the lower end of the percentages today since i havent squatted in ohhh..3 weeks? yikes
    B. 115/125/135/145 (fail hi hang)/145 (fail hi hang) – stupid hi hang!
    C. 15s + 11 thrusters – owie my legs :(
    D. 1000m easy row

  • Jessie Heikenfeld

    A. 125(5)-170(3)-190(1)-160(5)-170(5)

    B. Built to a heavy squat clean and thruster instead -145

    C.105 = 15 thrusters into rd of 18 (7m is a long time!)

    D. Complete

  • Guillermo Silva R

    A. Done based of @275
    B. Up to 165, felt very week today.
    C. 12 Thrusters + 5 burpees. Didnt push hard, wasn’t feeling ok today, just want it to test it because Im sure this will be 14.5. I know I can push myself harder than this.
    D. Done.

  • Jaimie Bougie

    A. Done based on 95kg so did last set of 5 at 75kg (805)
    B. Last set at 65kg
    C. 81 (15 thrusters + 6 burpees)
    D. 8:58…not my best rowing, that’s for sure.

  • Andreas Nelson

    A. -> 5x105kg (felt easy)
    B. -> 95kg (also felt easy)
    C. 101 reps (15 rounds + 11 thrusters) I can get myself to the next round when in competition-mode :)
    D. Done

  • Kyle Feliberty

    A. Off 370#. Last set was 5×305
    B. up to 235#
    C. 15+1 (91 reps)
    D. 8:27 nice and easy
    warmed up and decide to redo 14.4 about an hour before cutoff time last night and improved +3 reps (193). Slowed all the work down prior to the rings. Really cost my shoulders today. Very capable of 100+ reps on C. Need some good sleep and nutrition the next few days.

  • Marcus Wallace

    A. 195,260,295,250,260
    B. 205,215,225 x 3
    C. Round of 15 + 8 Tthrusters
    D. 2k at 149.3 pace

  • Jason Scuglik

    A. 190-250-285-240-250
    B. 173-185-195-205-215
    C. Round of 12 + 24 reps
    D. 7:09.6

  • Joe Silvestri

    A. 205×5/275×3/315×1/235×5/275×5

    B. 185/205/215/225/245(f high hang). very uncomfortable cleaning from the high hang position.

    C. 140. (complete round of 18 + 14 thrusters.) if this comes up in the open, that round of 21 is doable.

    D. mobility, row, salt bath.

    also, check out the main site today to see a pretty gnarly picture of my coach screaming at me during the row in the second round of 14.4.

    • Sam Smith

      That pic on the mainsite is EPIC….nice going on C, that’s moving, thrusters UB all the way through??

      • Joe Silvestri

        haha thanks. that pic caught me in the deepest darkest moment of that horrible workout lol.

        thrusters were unbroken thru the 12′s, then quick sets of 6/5/4 for 15 and 7/6/5 for 18.

    • Mike Annon

      @Joe Silvestri

      Grats on main site pic and solid work on 14.4…crushed it

  • robert sax

    a) 165-195-235-265-225 stopped to save some legs went a little under 1rm
    b) 165-195-215-225-235x mid – 235x mid- 235 make
    c) rx 18 thrusters + 3 burpees 111 I think

  • Garth Cooke (CFNO)

    A)255*5,345*3,385*1,325*5,345*5 felt good
    B)135,155,225,245,255missed high hang. i was informed after i wasn’t high enough in my hang positions
    C)got into 8 thrusters in the round of 18
    D) completed

  • Mikael Kasunic

    A. 90-120-135-110-120kg (felt good, no problem)
    B. Up to 105kg, first 2 really easy, the weight is not the problem, but i have a big problem to re-grip the bar, on the third rep i almost lost the grip and the high hang is very difficult to.. Dropping it to the ground and re-grip from there would’ve been a whole other story weight wise :)

    C. Round of 15 complete and 4 thrusters on round of 18 (no fuel, burpees where super slow)

    D. Slowly, 2:05-2:30 pace

  • James Casey

    A. 92.5/122.5/140/115/125 kg

    B. 80/90/95/100/102.5 kg (the last high-hang clean is really difficult. The grip is almost gone and you don’t use your hip as much on the previous cleans. Good practice though. Didn’t drop the bar to the floor to “re-grip” it).

    C. 12 thrusters on round 18 (if this comes on Friday, i’ll be ready with a bucket. Quite comfortable with thrusters and burpees are just burpees. No one likes them).

    D. Done (2:06:9/500 meters pacing. Nice and easy).

  • Bryan F.

    Can we powel clean or should it be a full clean? Thanks.

    • Maria

      full clean

  • Simon Casey

    A. 92.5/122.5/140/115/130
    B. 95kg. Missed last lift on 100 twice.
    C. 15.10
    D. 7:52

  • Sam Smith

    A. 245,275,335 (PR),280,290 (no belt, last set was tough but form was solid)
    B. up to 245
    C. completed round of 15′s + 18 thrusters (thrusters UB until 18, 10/8, burpees were slow…tried to give it a solid effort to get an idea for Thursday.)
    D. 6:59

    • Nick Z

      Jen and I did this same workout yesterday..only for 6 min.

      2k @ 6:59 at 70-80% effort?!?!?

  • EN

    A. 100×5/130×3/150×1(92%)/130×5(80%)/140×5(86%), tough.
    B. 90/100/110/120/125
    C. Started this but quickly realised it was a no go 2 minutes in – still hurting from yesterday’s 14.4 so stopped.
    D. Done, very steady.
    Will do mobility tonight.

  • Frosti Gylfason

    A.100 125 140 120 125 kg
    B. 90 100 100 105 110 failed high hang on last set
    C.17 thrusters on 18th round
    D.done at nice pace

  • Mia Iden Hellesen

    A: 5×52 / 3×67,5 / 1×76 / 5×65 / 5×70
    B: 45/50/52,5/55/60
    C: Replaced the thrusters with s2oh due to knee pain, used 35kg instead of 30. Completed 18 s2oh and 14 burpees.
    D: 8:54

  • Ruben Martinez

    A. 205-265-300-265-285
    B. 165-185-205-225-245
    C. 114 (6 burpees into 18s)
    D. 8:15

    M/19/164

  • http://games.crossfit.com/athlete/97219 Brandon Hunkus

    A. 205×5-270×3-305×1-265×5-275×5
    B. 225×3 sets. 245×1 set. 255×1 set. Felt good. Nice and smooth.
    C. Full round of 15 + 8 thrusters into 18 round.
    D. 8:11 easy pace

  • Matt B

    A. 165×5, 220×3, 250×1, 210×5, 225×5

    B. 135, 155, 185, 205, 205

    C. 3,6,9,12 + 15 thrusters

    D. 7:19, 1:50/500 pace

  • Ben Grewe

    You looking for a 14.5 guess this week? because i think you nailed it with part C lol

  • Paul Raia

    A. 135×5, 175×3, 195×1, 175×5, 185×5.
    B. 135, 145, 155, 165, 170x floor, mid hang, miss high hang.
    C. 101 Reps / Completed Round of 15 + 11 Thrusters. Really content with this.
    D. Row 2k @ 75-80%. 7:32 / 1:53 Avg. 500m.

    Hey CJ, when is the next Invictus athlete camp with available slots? The one coming up at the beginning of April is sold out correct?

  • Joelle Hirschfeld

    A. 5@135, 3@180, 1@200, 5@170, 5@185
    B. 133, 143, 153, 163, 168 (82%)
    C. Finished the 15s + 2 thrusters
    D. 8:02.1

  • Ryan Pollock

    A. 205/275/305/275/285×4
    B. 225/235/245/255 (failed 3rd rep)/255/265 (no 3rd rep)
    C. 90
    D. Skipped worked on ring pull-ups, pull-ups and toes to bar

  • Chad Leckie

    A. 185×5, 245×3, 275×1, 245×5, 260×5
    B. 185-195-205-225-235(f high hang)
    C. 6 thrusters into round 18
    D. Done

  • Andrew Thompson

    A: Based off 120kg
    B: 70, 75, 80, 85, 90kg(failed last rep)
    C: 12+ 7 burpees
    D: 7:45

  • Dominic Sandner

    A: 5×90 3×120 1×135 5×115 4×122,5

    B: up to 100 kg

    C: 15 thrusters + 10 burpees (85 reps) @ 45 kg

    D: Paced around 2:10 min / 500 m

  • Mason Klein

    A. Based off 335
    B. Build up to 265, no failed reps.
    C. Finished my 15′s. All burpees jumping two feet together, no step overs.
    D. 7:25

  • Karl

    A.
    80-110-125-105-115

    B.
    60-80-90-90-80kg

    C.
    15 thruster + 6 Burpees. Did these with dumbbells because a class was occupying the gym and took all the space…

    D.
    Forgot…..

  • Thomas Cofer

    A-FS- 5×175, 3×230, 1×260, 5×205, 5×215
    B- 165 and 155 (went easy here)
    C- 10 thrusters in the set of 15′s
    D- row 2k, 7:59.3

  • Richard Madrid

    A) Front Squat 195×5, 255×3, 290×1, 240×5, 260×5

    B) 3 position clean – 175/185/195/205/225 (PR Hang Clean)

    C) AMRAP 7mins:
    Thruster x 3 reps (100lbs)
    Burpee-Over-Barbell x 3 reps
    Thruster x 6 reps
    Burpee-Over-Barbell x 6 reps
    Thruster x 9 reps
    Burpee-Over-Barbell x 9 reps
    etc.

    Did bar-facing burpees

    90 reps (15 thrusters/15 burpees)

  • NP

    A. Off 295
    B. 185/205/225×3
    C. 99 Reps
    D. Later

  • Sveinug

    A:
    95 kg
    130 kg
    145 kg
    130 kg (80%)
    135 kg (85%)

    B: 90/100/110/110/110 kg (felt good)

    C: DId the thrusters with 22 kg dumbells. Did not find a good way to perform these so only mad it to 10 reps of 15 thrusters. :/

    D: Skipped (Did not have time to perform this today)

  • Wesley Wonka

    Awful day energy wise
    A) worked up to 153 for a single, 135×5 and 140×5
    B) only did up to 110
    C) round of 15+ 12 thrusters. Can for sure get through the thrusters and then fight for as many burpees as possible till time runs out if this one comes up.
    D) airdyne for recovery

  • Lōz

    A. 185-235-265-235-235
    B. Last 3 sets at 185. Stayed there mid hang was awkward.
    C. Finished the 15′s.
    D. 10 min AD recovery pace.

  • Abby Prater

    A. Worked up to #73 kg for single, 56kg x5 61kg x5
    B. Worked up to #52kg
    C. 15 +10 kept thrusters UB until 15th rd and did 8/7 then went all out for the last of those over bar burpees. Was on the ground after this one.
    D. 2000m row for recovery

    Felt low on energy and weak in my squatting. Training with a buddy is always better mentally and physically for my performance.

  • Niko Vandevoorde

    B. Up to 235.
    C. 114 reps finished the 15s + 18 thrusters + 6 burpees.

  • Guðfinna Berg

    B. 50 kg

  • Petr Krejci

    A. 87.5, 117.5, 130, 117.5, 122.5kg
    B. 95, 100, 105 miss the high hang, 100, 105kg
    C. fineshed 15′s + 1 thruster 91 reps
    D. done

  • Karen McCadam

    A. 135/145/155/155/155 (staying light still with squats because of back)
    B. 115, 125, 135, 145, 145
    C. 113, felt slow and heavy.
    D. Airdyne 10 mins, easy pace.

  • Chris Buquicchio

    A. 220×5, 295×3, 330×1, 285×5, 305×5
    B. 205, 225, 235, 245, 255
    C. 103 reps (13 reps into the round of 18)
    D. 7:25

  • Preben Nordanger

    A. 80kg,100kg,115kg, 100kg,105kg
    B. 80kg,90kg,95kg,100kg(1.f.f),100kg(1.1.f)
    C. 82 reps. Felt tired today.
    D. Done at 2:00 pace.

  • Chris Monroe

    A. 135,180,205,175,185
    B.135
    C.Round of 15
    D. 10:00 2500 meters

  • Chris Jeffers

    A.Front Squat
    210×5
    280×3
    315×1
    275×5
    285×5
    *All A2G.
    *No belt on 1st 3.

    B. 3-Pos Clean
    185 – All power w/o dropping
    205 – All power
    225 – All power
    245 – All power
    275 – 10# PR on both Power Clean & Hang Clean. Failed high hang

    C. 81 reps

    D. Done

  • Tito (35M, 6’2″, 210lb, Miami)

    Clean up to 245
    15 Thuster + 11 Burpee
    Row 7:46

  • Sarabeth Phillips

    A. 155, 200, 230, 195, 210lbs
    B. 145, 155, 165, 165, 175lbs – stayed sort of light on this today.
    C. 18 thrusters + 7 burps. Went at about 80-85% on this.

  • Eric Julienne

    A) based of 300
    B) 135, 155, 185, 195, 205
    C) 7 min of heaven – 8 thrusters in set of 15
    D) 9:00

  • Ryan Moore

    A.205
    270
    300
    250
    285

    B.165/185/205/225/245

    C.102 reps finished 15s did 12 thrusters

    D. Done

  • Randy Affholter

    A. 145, 195, 215, 185, 200
    B. 140, 155, 165, 175, 185 had to drop each time and reset my grip
    C. 15′s + 1 thruster = 91 reps
    D. 7:51 pace 157.6
    Awesome stuff CJ!!! Enjoy the Grind!!!

  • Paulo

    A. 205/270/300/270/285
    B. 145:165/185/205/235… This is a PR.
    C. 97 (completed 15s + 7 Thrusters)
    D. Done

  • Peter Vishion

    A. 225(5), 315(3), 345(1), 315(5), 330(3), 325(2)
    B. @225# finally good form again!!!!
    C. 105reps didn’t push myself Hard enough
    D. Ran out of time. Playing with my babies instead

  • Dana Alia

    A: 170/225/255/230/245
    B: 95/115/135/155/185
    C: through 15s
    D: done

  • Katelyn Trombetta

    A. 155, 205, 235, 205, 225
    B. Up to 200 for clean + hang clean! missed high hang twice
    C. 21+ 1 burpee

  • http://www.AllAroundJoe.com/ Joe Bauer

    A. 225×5
    295×3
    330×1
    295×5
    310×4 pr
    B. 185, 205, 225, 245, 265
    C. 15′s +14 (104)
    D. 2k row – 7:25

  • Cameron Currie

    A.
    5×255
    3×345
    1×385
    5×335
    5×355

    B. 255-225-225-235-240
    Wrist hurt on first set, had to drop a bit

    C. 17 reps into 18 set of thrusters. 107 reps

    D. Done in 7:29

  • Nathan Pinnell

    a. 185[5], 245[3], 275[1], 245[5], 255[5]
    b. 135/185/205/215/225/235[1.1.F]
    c. finished the 15′s, 90 reps. Legs felt like lead
    d. done

  • Grant Piros

    A) off 350
    B) 185, 225, 235, 255, 275 (missed hang)
    C) round of 15 + 14 thrusters
    -repeated 14.4 yesterday and got 206! Thanks fo muscle up work this winter CJ!
    D) row

  • Brent Lykens

    A. 185/250/280/250/265
    B. 125/155/185/185/185. Had a real hard time with hi-hang position so I didn’t increase weight.
    C. 12+9. I’m embarrassed to even post this. Boy do I suck at thrusters. I hope they come up in 14.5 to expose my weakness.

  • Jasmin Moler

    Did A from yest
    A. 145/190/200/175/185 realized on second set that i miscalculated…oops.. supposed to be 130/175, which explains why that 190 felt so heavy!
    B. 95/115/135/145/155 could’ve gone heavier but irritated my thumb from hook grip on cleans yest.
    had to do C and D in eve
    C. 114 (4 burpees on the set of 18) always a good reminder to be properly warmed up for these ones, pissed I had to stop 2x to catch my breath. Started breaking up thrusters at set of 15, 10/5, then 9/9
    D. Done, about 9 mins, nice and easy
    Yup, I would guess 14.5 is that very same wod!

  • Henry Kulla

    A based on 325. 5 reps @ 275# (=85%)
    B up to 245 tng
    C finished round of 15 + 12thrusters
    D 7:30

  • Daniel Ware (South Central)

    A.) off 360 last set 5x 295
    B.) 185-205-225-245-255 no misses, no drops
    C.) 18 thrusters
    This hurt!
    D.) skip

  • Aaron L

    A 170,225,255,210,225lbs
    B 105,115,145,145,145,165 (get nervous above 165 and have head games)
    C through 15 thrusters, 7 burpees
    D ran a mile

  • Josh McMahon

    A.
    Front Squat
    *Set 1 – 5 reps 65-70% 135
    *Set 2 – 3 reps @ 80% 185
    *Set 3 – 1 rep @ 90% 235
    *Set 4 – 5 reps @ 75-80% 185
    *Set 5 – 5 reps @ 80-85% 205
    Rest 2 minutes between sets

    B.
    Five sets of:
    3-Position Clean
    (one from the floor, then the mid-hang, then the high hang)
    Rest as needed
    135/135/155/155/175

    C. 15 rep round completed + 1 thruster

    D. 2000 m row – 8 min

  • Jonathan Mexico

    A.
    185(5), 245(3), 275(1), 230(5), 245(5). went at lower % for the last 2 sets
    B.
    155, 185, 195, 205, 210.
    C.
    finished round of 12 + 15th + 11 burpees or 86 reps
    D.
    8:20

  • Wendel Meireles

    A.
    Front Squat
    *Set 1 – 5 reps @ 165Lbs
    *Set 2 – 3 reps @ 220 Lbs
    *Set 3 – 1 rep @ 245 Lbs
    *Set 4 – 5 reps @ 220 Lbs
    *Set 5 – 5 reps @ 230 Lbs
    Rest 2 minutes between sets

    B.
    Five sets of:
    3-Position Clean 205 Lbs
    (one from the floor, then the mid-hang, then the high hang)
    Rest as needed

    C.
    Complete as many reps as possible in 7 minutes following the rep scheme below:
    Thruster x 3 reps (100/65 lbs)
    Burpee-Over-Barbell x 3 reps
    Thruster x 6 reps
    Burpee-Over-Barbell x 6 reps
    Thruster x 9 reps
    Burpee-Over-Barbell x 9 reps
    Thruster x 12 reps
    Burpee-Over-Barbell x 12 reps
    Thruster x 8 reps

    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

    D.
    Row 2000 Meters 9’01

  • Keith Chrisman

    Redid 14.4 yesterday
    A. 225/285/320/275/285
    B. 205/225/235/245/255
    C. Round of 15 + 10 thruster into 18
    D. Easy row. 7:52

  • Sarah Williamson

    A. #135×5; #165×3; #185×1; #155×5; #165×5
    B. #95; #115; #125; #135; #145
    C. got 12 thrusters into the round of 15 :/
    D. 8:32

  • Kristi Eramo

    A.) 130 x 5 , 175 x 3, 195 x 1 , 175 x 5, 180 x 5
    B.) 125 , 130, 130, 135, 140#
    C. ) 2000 m row at 80% – 8:17.5
    D.) got through 18 thrusters plus 7 burpees

  • Phil Trojanowski

    A. Done at rxd%. Last set 225

    B. Worked to 240. Missed last HH. Other than that no misses.

    C. 105 reps. (15 of 18 thrusters)

    D. Skipped. Class started.

  • http://www.alldaycrossfit.com Parker Auld

    A. 155/205/255/205/205
    B. 115/135/155/175/185
    C. Thru round of 12
    D. Ran out of time!!

  • Irish

    A. 185, 245, 280, 235, 255
    B. 135 for all reps – focusing on form.
    C. 80 reps. (5 burpees in set of 15s).

  • Craig

    A. Based on 335: 200 / 270 / 300 / 255(76%) / 275(82%)…heavy today
    B. 135 / 155 / 175 / 195 / 215…more technique work
    C. 98 reps (8 Thrustetd in round of 18)
    D. 8:20:4…nice easy 2:05 pace

  • Aaron Beatty

    A. 225, 300, 335, 300, 305.
    B. 205, 225, 235, 245, 260 ( missed the high)
    C. Through the 15s and 9 burpees.
    D. Did 14min emom – even minutes is 3 touch and go push jerks @ 185, 195. Odd is 50 meter farmer carry with 70s.

  • Noah

    A. 230×5, 295×3, 345×1, 315×5, 315×5
    B. 225, 245, 265, 275, 295(1.1.f)
    C. Through the 18 thrusters + 4 burpees
    D. 14 minute EMOM with Kelsey and the crew
    NIce work Invictus on the worldwide 1st place team so far!!

  • Korey William Harris

    B – 145#, 155#, 165#, 180#, 190#
    C – 73 reps
    A – 140#, 185#, 210#, 185#, 195#
    D – 8:01 row

  • Chase Leonelli

    A. 160×5, 210×3,240×1,210×5,215×5
    B. 165,175,185,205, 225 missed the high hang but still a 10# pr for hang clean
    C. 88 reps
    D. Ran out of time

  • Will Peddie

    I predict 14.5 is… Part C: AMRAP of a mix-n-match of Thrusters and Burpees. Reps and weights will be varied.
    Thanks CJ!

  • Ben Gill

    A. Based of 345
    B. 215, 225, 230, 235, 240
    C. 15 thrusters & 8 burpees
    D. 8:13

  • Ashley Durschmidt

    A. 145/190/215/180/180
    B. 125/135/155/160/165
    C.18 thrusters +14 burpees
    D. Donee

  • Lindsay Vaughan

    I predict 14.5 will be a 10 minute AMRAP of…
    15 Burpees over the barbell
    10 Shoulder to overhead (135/95)

    5 bar muscle ups

    • Becky Clark

      I like!

  • http://www.youtube.com/crossfitbrent Brent Maier (42/6’2″/205)

    A: 225×5, 300×3, 340×1, 285×5, 310×5
    B: Worked up to 265# – Shoulder isn’t feeling good after the x50 heavy snatches/hspu yesterday. Scared to push this tonight.
    C: 103 reps – Didn’t want to go there tonight but pushed uncomfortable for sure.
    D: No time. I might have to settle for a Zumba infomercial follow along tonight in my Walter White attire before bed to loosen things up and get the heart a pump-in and ready for tomorrow!

  • Steve Bidwell

    A. Done up to 320 for a single
    B. 225-255 missed hi hang at 265 and 255 once
    C. Finished 18 thrusters +3 burpees
    D. Done

    Shoulders were smoked

  • Will Peddie

    A. 225×5, 296×3, 335×1, 277×5, 296×5.
    B. Kept this light to focus on speed and mechanics: 186, 206, 220, 230, 245.
    C. 12+17, goal was 12 full.
    D. 7:42; 2k PR is 6:26.

    6’5″, 254#

  • Ashleigh Moe

    A. 135,175,205,175,185
    B. 85,105,125,145,175(pr) that felt good today!
    C. Oh, good lord….18 thrusters
    I hope that isn’t 14.5
    Did an EMOM with Everyone push jerks 145-160

  • Chris MacLean

    A) 185/245/275/250/230
    B) 155/185/205/215/225
    C) 93 reps
    D) Done
    Thx Coach!

  • Justin Parro

    B. 185, 195, 205, 215, 225
    C. 100 Reps
    D. Done

  • Austin Barrie Groen

    Done at school
    A. Based off of 325…felt strong as hell today
    B. Worked up to 255
    C. 18 thrusters+3 burpees
    D. Sub walk back to my dorm

  • Mike Eberts

    A. Based off of 340…ended up doing 5×295. I haven’t done that in a long time. Lost my back on the last one though.
    B. Worked up to 265
    C. got 16 thrusters into 18th round.
    D. Skipped

  • Dan Johnson

    A. Off of 350
    B. up to 245, cycled all without dropping bar.
    C. 15 of 18 thrusters.
    D. Skipped.

  • Powertrip

    So here is a little story….
    I’ve been doing almost strictly CrossFit for 4+ years and never any new injuries besides reoccuring ones that I had before CF.
    Today I go and join an older friend at his “circuit training” course which was high intensity but quite easy, as the tasks were not difficult and the weights were very light.
    But! Low and behold! At the end of a set of 25# dumbell split-squats, POP and TWANG goes something in my upper left quad – close to my groin! So much so that I heard it and not just felt it. There area is now swollen and tight but yet I am still remarkably functional. Even managed to do the front squat and cleans for today, pain free.
    Not really sure what the heck happened but I have never had a feeling of something popping before and it scared the sh!t outta me. Definitely going and getting it checked out tomorrow.
    Point of Story: Yet again proven, people can get injured doing ANYTHING at high intensity, that’s just the nature of the game.

    A) Worked up to 248# for the 90% set.

    B) Because of said injury above, kept this conservative at 175#

    Shut it down and rolled for hours.

  • Payton Guza

    A. Squats Done!
    B. Worked up to a 205lbs Triple.
    C. 6 Thrusters into the 18 Round
    D. Done (nice Cool down)

  • LP Boudreault

    A. Done
    B. Stayed lighter but did it.
    C. 1 thruster in round of 18.
    D. Had to skip

  • emily kramer

    A) 140/185/205/180/190
    B) 115/125/145/165/175
    C) 106
    D) 8:44

  • Kayla Jones

    A. Done.
    B. Done. Switch to just 2-position on the last couple sets.
    C. Done. Thrusters done in 15s round…took it easy on my wrist tonight. Saving it just in case :)
    D. Skipped. No time

  • Litsa Olsson

    A. 150/200/220/185/195
    B. worked to 125 stayed light
    C. 15 thrusters 11 burpees
    D. DOne

  • Michael McIntosh

    A. Based off 340: 205/275/305/275/290
    B. 135/185/205/215/215
    C. Set of 15s + 8 thrusters= 101 reps
    D. No time

  • Cheryl Creasey (NW)

    A. 110/150/165/145/155
    B. 110/120/130/140/145
    C. 92 (2 thrusters on set of 18)
    D. 9:25

  • Dani Miles

    A. 155/205/230/205/210

    B. 125/135/145/155/165 (elbows irritated from misses on 14.4 redo and extra mu practice after yesterday)…struggle to get elbows through, just aggravated them more..ouch…

    C. Completed 18s+ 5 thruster =131 reps

    D. 2k =7:26 (kept moderate pace 1:55 first 1k, then a bit faster to 1:50… Felt good….meant to only sprint last 250 ish meters, but picked it up to < 1:40 at 500-600 m left and decided to try to hold it).

  • HB

    A.
    195,255,285,240,255

    B.
    165,185,205,215,225 ( all cycled)

    C.
    100, 10 thrusters on set of 18

    D.
    ran out of time

  • Manabat

    a]off 275#
    b] 175-185-200-210-210
    c]93
    d]7:40

    yesterday- 14.4-191reps

  • Bryan St. Andrews

    A. 5×185/3×240/1×270/5×225/5×240
    B. 185/195/205/215/225 (dropped 3rd rep)
    C. 91 reps, all thrusters UB just to see if I could… it forced me to take breaks getting back to the bar. I’ll break them up Friday.
    D. rowed 2000m in 7:30

    additional work –
    A) 3×3 top half deads from rack 345/375/375
    B) drop set – tempo 8-8-5-1 Front Squat @ 185x 2 / 8 x jump squat @ 95/ 16 x split squat jumps/ 30 cal AD sprint – :56
    C) Iron Scap

  • Terrance

    A.
    5×215/3×285/1×320/5×275/3×290
    failed number 4 on last set, still pretty hungover from doing 14.4 and workout yesterday

    B.
    185/205/225/235/245

    C.
    Finished round of 15 + 8 thrusters or 98 reps

    D.
    No time for rower

  • Matthew Brainard

    A. Done based on 315#
    B. 135, 165, 185, 205, 225
    C. 94 reps (4 thrusters into round of 18)
    D. Out of time

  • Karla Nicole

    A.130, 175, 200, 170,180
    B. 105,115,125,145,165 (fail high hang)
    C. 18 Thursters, 10 burpees
    D. 8:01

  • Justin Hanson

    A. Done, off 285
    B. 135/155/185/195/205
    C. 67… Couldn’t modulate myself today.
    D. Skipped

  • John Taurua

    A. 80kg, 107.5kg, 122.5kg, 107.5kg, 112.5kg
    B. 60kg, 80kg, 85kg, 92.5kg, 100kg (felt hard, did Powers, Body aching)
    C. 94 reps (once again felt hard, just grinded through it)
    D. 7.25 mins

  • Alex Serrano

    A. 65Kg / 85Kg / 95Kg / 85Kg / 90Kg
    B. 75Kg
    C. 61 Reps
    D. 8:20

  • Gilgamesh

    A. Based off 240# 145, 190, 215,185, 205
    B. 165, 175, 185, 190, 205 (PR for the complex).
    C. 96 Reps.
    D. Done..didnt note time. Rode watt bike afterwards

  • Al

    A. Done off 275
    B. Up to 175
    C. 88
    D. 9:15

  • Joe Blaylock

    A:
    5 x 115kg
    5 x 120kg (PB)
    B:
    80-85-90-95-100kg
    C:
    101 reps
    Burpees felt slow
    D: AD for 10 mins then messed around with Muscle ups with holds.

  • Erik Dokka Haug

    A: 100 130 150 – Felt strong, 130, 135 @ 1rm 160
    B 90, 100,110,115,115 – did it as a complex, no dropping the bar and a minimal dip on the high hang
    C: 10 thrusters on the 18 rnd – 100 reps
    D: Done @ 7:20 – chill pace

  • Pauline De Valensart

    A. Based on a 75kg rep max. Before the open I kept improving and loads didn’t feel heavy. Now it feels super hard. Strange. My legs might be tired… But it’s still frustrating.
    B. Did all five sets at 50kg. Clean feels light, mid hang feels okay, but high hang felt really heavy… I didn’t drop the bar during sets.
    C. 8 burpees in the round of 15. 83 reps. If this shows up in the open I definitely can go harder.
    D. Kept a regular pace at 2.20/500

  • Sammy

    Been crazy busy the last few days, improved my open wod score from 187-190 on monday :)

    A. Went off 120: 75, 95, 110, 90, 95 all sets done and legs feeling very strong!
    B. Pb @ 92.5kg: 203.5 No misses!
    C. 110 reps felt good but very heavy legs!
    D. 7:50 @ 2:00-2:05

  • Zach Meier

    A. 190, 255, 285, 255, 270
    B. Up to 205. High hang was rough.
    C. Capped in 15′s went out way too fast

  • Mike Annon

    A. 175/235/265/225/235 (done off 295)
    B. up to 175
    C. 92 reps
    D. Done

  • Robban

    A. 90, 120, 140, 120, 125kg
    B. 80, 90, 95, 100, 100kg (fail high hang on both 100 attempts)
    C. 101 reps
    D. 7:20ish

  • Lisa A. Jaster

    D. Nice and easy for warm-up
    A. 115, 155, 175, 145, 155
    B. Kept it light. Recovering from a strained suprasponatus.
    C. Skipped. Nothing overhead unless required (14.5) until this thing heals.

  • Taylar N

    A 5@185,60%; 3@215,70%; 2@245,80%; 1@275,90%; 3@245, 5@225
    felt weak today. I was on a road trip for a week so I was/am sore from doing 14.1 on Monday after having not worked out for a week…
    B 4 sets, 185,195,205,215
    CD, no time…

  • Raphael Hamad

    A 5×185, 3×225, 1×245, 5×225, 5×225
    B Up to 185, back is sore
    C 15 thrusters + 10 burpees, took this pretty slow and did an extra set of 12 thrusters when the time ran out
    D 10 min on AD6 at 75%

  • Andy Buckman

    A. 175×5, 235×3, 265×1, 225×5, 245×5
    B. 175, 185, 195, 205, 215 – failed high hang twice
    C. 13 reps into the round of 18 = 103
    D. 7:31

  • William Sowers

    A) done @ 275# for the single, and @ 255# for last set of 5
    B) 185, 185, 185, 195, 205 (no misses, but barely made final hi-hang clean)
    C) 5 burpees into round of 15 (80 reps) – went out very fast to see where this would start to suck (quickly!), then backed off to a slower pace)
    D) ran out of time before coaching, will add rowing Weds

  • Erica Livett

    A) 153/205/230/205/213
    B) maxed @173
    C) 8 thrusters into 18, 98Reps

  • Annika Moffett

    A) 135/185/205/170/180
    B) 115/115/135/145/155
    C) 18 thrusters + 8 burpees

  • Dougefresh

    A) 205, 265, 295, 245, 265
    B) 135, 145, 165, 195, 225
    Probably should have started heavier, oh well
    C) 9 Thrusters on round of 15
    I don’t think I will ever not hate thrusters

  • Becky Clark

    A. 140/170/205/175/185
    B. Will do later tonight, didnt have the time during lunch.
    C. 8 burpees into my round of 18 – 116. Hopefully that is NOT 14.5. I have the Fran Cough now… yuck.
    Does anyone else do this without a coach? It is so frustrating sometimes….

  • Ormen

    A. 55, 72.5, 82.5, 70, 75kg
    B. 50, 60, 65, 70kg
    C. Finished the 15s+ 6 thruster = 96reps
    D. Done

  • Rorro Robles

    A.- based on 340lbs
    B.- 135, 155, 185, 195, 205lbs
    C.- used 2kb 16kg to trusthers 15 + 2 burpees

  • Sean Lamb

    A. 205/265/305/265/285
    B. 60/80/90/95/100 (kg)
    C. finished 3/6/9/12 and 12 thrusters into the 15s
    D. 7:42… felt good for an easy pace

  • Richard Le

    3/26/2014 Wednesday

    A. FS based off of 345: 205×5, 277.5×3, 315×1, 260×5, 277.5×5

    - 3 hour break -

    B. 3-pos clean: 155/175/195/205/215. High hangs felt better than mid. Weird.

    c. 12 thrusters into round of 15s. Not my best effort but shoulders kinda smoked from previous day.

    D. Chill 1k row followed by some shoulder rehab with shoulder horn.

  • NickLove52

    A) 225/295/325/285/295
    B) 185/205/225/225/225
    C) 101 reps – didn’t have much here today
    D) 8:30 took it very easy

  • Jennifer Shoskes

    A) 135# / 165# (did 5 reps by accident) / 185# / 155# / 165#
    B) 123/133/143/148/153
    C) 86 Reps (4 burpees shy of finishing the round of 15)
    D) 8:14.7

  • Brian Fogarty

    A.
    5 reps @ 60% of 1-RM (335#) 205#
    3 reps @ 80% 275#
    1 rep @ 90% 300#
    5 reps @ 75-80% 275#
    5 reps @ 80-85% 285#

    B. 135#, 155#, 175#, 195#, 200#

    C. Through round of 15 plus 3 thrusters in round of 18

    D. 7:28

  • Zach (Socal)

    A) 205 / 275 / 310 / 265 / 280

    B) 185 / 205 / 225 / 235 / 245

    C) 105

    D) 7:46

  • EfrainEscoto

    Skipped out on Monday because of an injury but back at it slowly!
    A. 180/235/265/235/225
    B.185/190/195/200/205 failed on the highhang
    C.Through round 15s plus 3 burpees
    D. 8:18 milked it

  • http://andrewkkirk.com/ Andrew K Kirk

    A) 115/155/170/150/160

    B) 105/115/125
    C) 70 – thinking to myself on Tuesday – hope I don’t have to do that again soon :)
    D) 1K (limited by time)

  • Rasmus Frederiksen

    A) based of 120kg // 5*95(80%)5*100(85%)
    B) Up to 80kg but just couldn’t get the high hang…
    C) got to 9/15 thrusters. Paced a lot to figure out a pace I could maintain through the whole workout. (Prep for 14.5)
    D) skipped