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March 26, 2014 – Competition

Workout of the Day
A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds

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

C.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 75-80%
Rest 2 minutes between sets

D.
If possible, get a good massage, acupuncture, contrast bath or other recovery modality of your choice. We’re coming into to home, and you need to be fresh to finish strong.
——————————-
Congratulations to John Taurua who posted the best guess on 14.4. John predicted a 12-minute AMRAP of 50 Wall Ball, 40 Toes to Bar, 30 Clean and Jerk (135/95) and 20 Muscle-Ups. That’s DANG close! Well done John! We’ll be in touch to get your t-shirt out to you.

Last chance…what do you all think is coming for 14.5? Please post in the format in which it would be posted on the Games website for ease of our review.

Final thoughts…you all have worked hard for four weeks. Regardless of whether your hard work has you in the top 20 or the top 200, FINISH STRONG. You have full control over the effort you put forth; give everything you have and walk away proud of having done so.

  • Nick Penizotto

    14.5:

    50 burpees
    30 thursters(100/65)
    40 burpees
    30 thrusters (135/95)
    30 burpees
    30 thrusters (165/115)
    20 burpees
    30 thrusters 205
    10 burpees

  • http://www.crossfitadvantage.com/ Cody L

    14.5
    7min AMRAP
    5 Shuttle Runs @ 10′
    5 Thrusters @ 105/75lbs
    10 Shuttle Runs @ 10′
    10 Thrusters @ 105/75lbs
    15 Shuttle Runs @ 10′
    15 Thrusters @ 105/75lbs
    20 Shuttle Runs @ 10′
    20 Thrusters @ 105/75lbs
    ……….continues on by 5′s

    • Becky Clark

      You LOVE the idea of shuttle runs…. haha

  • EfrainEscoto

    A. Biked for 20 min due to a slight injury on the back.
    100 wallballs, 20 lbs 12ft
    B benchpress, 5 reps @ 205, 4 reps@ 225, 3 @ 230, 2@ 235, 1 @ 245
    100 dips, 50 weighted @ 30lbs,
    C. 30 min Emom of 50 m swim+ 500 60% cool down row due to lower back injury
    It sucks having an injury especially this time of the season!!

  • John Taurua

    Woohoo … Stoked thanks so much … kaeataurua@xtra.co.nz or john@crossfithibiscuscoast.co.nz :-)

  • Chris Peelman

    14.5 will be 13.5 with burpees instead of chest to bars

  • Patrik Nilsson

    14.2 format of lateral burpees and thrusters.
    3 min ladder of;
    4-6-8-10 and so on of reps
    2 rounds each time
    4 LB
    4 TH

    Then 6/6/6/6

    Weights are 45/30kg (100/70 pounds?)

  • Ariel Villamil Arcía

    burpees and squat clean +shoulder to overhead but just like the 13.5

  • Łukasz Mróz

    16 min AMRAP
    10 thrusters 115
    15 bar-facing burpees
    10 thrusters 135
    20 bar-facing burpees
    10 thrusters 155
    25 bar-facing burpees
    10 thrusters 175
    30 bar-facing burpees
    in remaining time – AMRAP thursters 195

  • Bastiaan Rejen

    14.5
    Amrap 12 min
    6 front squat 75/110lbs
    9 shoulder to overhead 75/110lbs
    12 burpees over the bar

  • Mathias Hybertsen

    14.5
    7 min AMRAP

    15 shoulder to overhead
    15 bar-facing burpees

  • James Casey

    14.5
    4 minutes AMRAP of:
    Thursters @45 kg
    4 minutes AMRAP of:
    Barfacing Burpees
    No rest in between (Tiebreak is the first AMRAP)

    It would be fun if 13.5 came again. That’s the test of fitness for sure.

  • Karl

    14.5
    17 min Amrap
    1 x Thruster 100/65 lbs
    1 x Burpee over the bar
    2 x Thruster 100/65 lbs
    2 x Burpee over the bar
    3 x Thruster 100/65 lbs
    3 x Burpee over the bar
    4 x Thruster 100/65 lbs
    4 x Burpee over the bar
    and so on….

  • Elliot Simmonds

    14.5

    Complete as many rounds and reps as possible in 4 minutes of:
    100 pound Thruster, 10 reps
    10 Burpees

    If 60 reps (3 rounds) are completed in under 4 minutes, it becomes an 8 min AMRAP.
    If 120 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
    If 180 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
    Etc.

  • Paulo

    14.5 is 13.1 but Thrusters instead of Snatches

    95/65
    135/95
    165/115
    185/125 or 135, max reps

  • Soren Ebbesen

    A. Done (pull ups instead of rope climbs). 3 x 30 sec. L-sit
    B. Up to 65 kg. Focused on quality
    C. Based on 130 kg 1RM. Last set 10 x 100 kg

    14.5: Burpees over the bar + thrusters

  • Korey William Harris

    14.5

    15 minute (fight gone bad style)
    Station 1 – Burpees
    Station 2 – kettle bell swings
    Station 3 – thruster
    Station 4 – handstand push-ups
    Station 5 – sumo Deadlift high pull

  • Stephen Volk

    15 minute amrap
    3,6,9….
    Thruster, Front Rack lunge, bar over burpee

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

    14.5 prediction

    Amrap 8

    3 x 45kg Thruster
    3 x Bar facing burpees
    6 x 45kg Thruster
    6 x Bar facing burpees
    9 x 45kg Thruster
    9 x Bar facing burpees
    12 x 45kg Thruster
    12 x Bar facing burpees
    etc.

  • Beau Arnold

    Thanks CJ, following you since Jan. and iam doing so much better than last year in the Open. Feeling really great. I will continue to follow your programing!!!

  • Chris Jeffers

    Prediction: 14.5 = 13.1 with Clean and Jerks rather than Snatches
    Proceed through the sequence below completing as many reps as possible in 17 minutes of:
    40 Burpees
    95/75 pound C&J, 30 reps
    30 Burpees
    135/100 pound C&J, 30 reps
    20 Burpees
    185/135 pound C&J, 30 reps
    10 burpees
    225/165 pound C&J, as many reps as possible

  • Doug Germano

    A) Complete
    B) 135#, 155#, 165#, 175#, 185# (failed the mid-hang rep)
    C) Complete off of 435#, did the last set of 10 at 335#, definitely hurt after yesterday
    D) Ain’t nobody got time fo’ that

  • Phil Trojanowski

    A. 3 sets
    2 legless rope climbs
    10 GHD sit-ups
    10 Hip X

    B. Skipped snatch. Traps are wrecked.

    C. Done at rxd %. Finished 10 at 80%

    D. 2K light row.

  • Thomas Cofer

    14.5 prediction

    12 minute AMRAP
    5 Pistol squat each leg
    10 HSPU
    10 Burpee
    10 Thruster #95
    10 KBS 1.5 pood

  • Thomas Cofer

    14.5 prediction

    12 min AMRAP
    10 KBS 1.5 pood
    10 Thruster #95
    10 HSPU
    10 Pistol squat (5 each leg)

  • Podeque

    A. Done.
    B. Up to 125#. My pull under is atrocious.
    C. 5@235-3@270-1@315-11@225.

    D. 8 min EMOM of 5 strict pull-ups.
    Squats felt good. Our box had some fun and did “Bring Sally Up” with empty bar to warm our hips up.

  • Ketil Slagstad

    A done. L-sits 45+35+30 sec
    B 40-50-55-60-65×3. 70 kg only from ground, failed rest
    C 100-115-125-115×5/110×5
    D bench press build from 80 to 95 kg x 5
    E yesterdays thruster/burpee-session: fatigued: finished 12 burpees on 15´round

  • Lisa A. Jaster

    A. Out of shoes with soles and pretty good at rope climbing so I subbed with 3×10 strict chin-ups
    B. Kept it super light to let my shoulder recover. Finally able to sleep on the left side of my body again!!!! Used 65#
    C. 185, 205, 235, 195. Good. A little quad sore from 14.4 x 2 on Monday (don’t ask) and FS yesterday. No rest because I was BSing earlier in my WO.
    D. Massage on Thursday!!!!

  • Tyler James Young

    14.5
    10 min cap
    100 Burpees
    AMRAP Squat Clean & Jerk (165/115) with the remaining time.
    Burpee time tiebreaker

  • Melanie Catches

    14.5 Burpee/Thruster combo: descending reps of burpees with ascending weight for Thrusters

  • Alex Serrano

    A. Done
    B. 50Kg
    C. 87Kg / 97Kg / 107Kg / 97Kg

  • Taylar N

    7 min AMRAP
    4 rounds

    12 burpees over barbell
    15 thrusters 100/70
    with remaining time complete as many burpee pullups (or C2B) as possible
    tie break is time for 4 rounds.

    • Taylar N

      A done
      B stayed really light.
      C skipped.
      Rowed and stretched

  • Preben Nordanger

    A. RC’s –> 2reps, L- sit –> 30 sec unbroken
    B. Done at 65kg
    C. Set 1: 100kg
    Set 2: 112.5kg
    Set 3: 125kg
    Set 4: 105kg

  • Tino Marini

    14.5
    18-20 minute AMRAP
    10 Thrusters (95/65)
    10 Hand Release Burpees over Bar
    10 Kettlebell Swings (24/26)

  • Travis Termin

    14.5
    AMRAP 12 Min
    10 Bar-Facing Burpees
    10 Thrusters (95#)
    20 BF Burpees
    20 Thrusters
    etc…

  • ScottRod

    14.5
    18 min AMRAP
    Burpees

  • Matt

    14.5
    12 Min AMRAP
    3 Snatches(95#)
    3 Bar-Facing Burpees
    6 Snatches (95#)
    6 Bar-Facing Burpees
    9 Snatches (95#)
    9 Bar-Facing Burpees
    etc….

  • Jason Miller

    14.5: 5 minute AMRAP: clean and jerk 165/110

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

    Added this to the end
    3 sets
    0:60 AirDyne @ high aerobic effort
    0:60 rest
    +
    1 set
    0:60 AirDyne @ 100%

    Complete
    +
    A. 115-135-140-145-150F, failed at high hang
    B. 225(5)-255(3)-250(1)-240(10)
    +
    Complete @ 70RPMs throughout
    +
    32 cals, held @ 90RPMs then fell to 80-85 RPMs last 15secs

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

      14.5
      13 min AMRAP
      3 Thrusters (100/65)
      3 Burpees over Barbell
      6 Thrusters (135/95)
      6 Burpees over barbell
      9 Thrusters (155/115)
      9 Burpees over barbell
      12 Thrusters (185/125)
      12 Burpees over barbell
      15 thrusters (205/135)
      15 Burpees over barbell
      18 thrusters (225/145)
      18 Burpees over barbell

  • Josh McMahon

    A. 3 X 3 RC and 30 sec hold

    B. 215, 245, 275, 225

    C. 95#, 115# for the rest

  • Chris Risenmay

    A. done
    B. 155-175-185-195- 205
    C. 285-335-375-315

  • William Sowers

    14.5 Prediction: 12 min AMRAP
    40 6″ Target Burpees
    40 Thrusters 45/35#
    30 6″ Target Burpees
    30 Thrusters 95/65#
    20 6″ Target Burpees
    20 Thrusters 135/95#
    10 6″ Target Burpees
    10 Thrusters 155/105#

    • William Sowers

      A) 3 sets of 2 rope climbs and 30 sec L-sits
      B) 135, 155, 160, 165, 170# – finally getting bar into my hips well, felt good
      C) 260×5, 295×3, 335×1, 295×10

  • Jessie Heikenfeld

    Added this to the end with Michael Maher
    3 sets
    0:60 AirDyne @ high aerobic effort
    0:60 rest
    +
    1 set
    0:60 AirDyne @ 100%

    Complete
    +
    A. 75-80-85-90-95
    B. 175(5)-200(3)-225(1)-185(10)
    +
    Complete @ ~60-65 RPMs throughout

    +
    25 cal @ ~ 75-80 RPMs

  • Jason Scuglik

    A. Done w/ fat grip pull ups
    B. 135-145-155-165 (failed high) -165
    C. 255-295-325-275

  • Keith Chrisman

    14.5 –
    12 min AMRAP
    3 Thruster/bar over burpee/KB swing
    6 ….
    9…
    12…
    and so on.

  • Sarah Shaver

    Amrap in 10 mins thrusters (95/65) with 5 burpees emom

  • Stanford Garey

    6min amrap: 2 sq. clean + jerk @155/105, 2 burpees touching a 6″ target above your reach, 4-4-6-6-8-8-10-10-12-12 etc.

  • http://www.kitsapcrossfit.com Chris Exarhos

    AMRAP10
    60 – bar facing burpees
    30 – thrusters (115/85)
    15 – HSPU

  • Zack Kramer

    Some more Invictus Athletes in the CrossFit news!

    Thanks for everything CJ and the whole Invictus crew from Niko, me and the rest of CrossFit RX here in Atlanta!

    http://games.crossfit.com/article/arnold-finds-his-franco

  • Daniel Ware (South Central)

    14.5
    Complete as many reps as possible in 10 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
    Ect.) until time expires
    I really think this is it !

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

    A. done
    B. 185# for all 5 sets-fail high hang on second set
    C. 265×5-295×3-335×1-295×10

    14.5 prediction:
    15 minute AMRAP
    5 bar facing burpees
    5 thrusters 100#/70#
    10 bar facing burpees
    10 thrusters 100/70
    15 bar facing burpees
    15 thrusters 100/70
    etc…up by 5 reps each round until time expires

  • Kat Brownlee

    14.5 AMRaP 10 GToH. Score is max load lifted. Athlete chooses weight but must complete full 10 minutes using same as started. Tactics tactics……

  • Wendel Meireles

    B.
    Five sets of:
    3-Position Snatch
    Finish 145 Lbs
    Rest as needed

    C.
    Back Squat
    *Set 1 – 5 reps @ 235 Lbs
    *Set 2 – 3 reps @ 265 Lbs
    *Set 3 – 1 rep @ 305 Lbs
    *Set 4 – 10 reps @ 255 Lbs
    Rest 2 minutes between sets

  • Brian

    14.5 Guess

    40 Burpees to Target
    30 Thrusters (45/35)
    30 Burpees to Target
    30 Thrusters (95/65)
    20 Burpees to Target
    30 Thrusters (135/95)
    10 Burpees to Target
    AMAP Thrusters (185/135)

  • Nathan Pinnell

    a. 2 rounds done legless, no time for third round
    b. up to 145, felt pretty slow after the cleans yesterday, by the high hang I’m pretty sure I was catching with my ass on the floor
    c. 225[5], 255[3], 285[1], 240[10]

    • Nathan Pinnell

      14.5

      17 minutes

      30 Burpees over the bar
      30 Squat Clean + Thruster (cluster) (95/65)
      30 Burpees over the bar
      30 Squat Clean + Thruster (cluster) (135/95)
      30 Burpees over the bar
      30 Squat Clean + Thruster (cluster) (165/115)
      30 Burpees over the bar
      30 Squat Clean + Thruster (cluster) (185/135)
      30 Burpees over the bar
      30 Squat Clean + Thruster (cluster) (205/155)

  • Kyle Feliberty

    Mentioned it yesterday that my shoulders were pretty beat up. Well woke up today and it was a struggle to move them above my head… hmphh
    A. nope.
    B. very light snatch position work
    C. Squats based off 450 (10 at 335#)

    Guess: like 13.1 but…
    17 min AMRAP
    30 clusters (95/65)
    30 buprees
    30 clusters (135/95)
    20 burpees
    30 clusters (185/135)
    10 burpees
    max clusters (225/155)

  • Mike Annon

    14.5

    17 minutes of:
    40 Burpees
    95 pound Squat clean, 20 reps
    30 Burpees
    135 pound Squat cleans, 20 reps
    20 Burpees
    185 pound Squat clean, 20 reps
    10 burpees
    225 pound Squat clean, as many reps as possible

  • Dominic Sandner

    A: 3/34s – 3/29s – 2/24s //all rope climbs from floor and no legs

    B: 40>70 //had hard time with the high hang,

    C: 5×120 3×135 1×152,5f 10×120 // missed 1 rep at 90%, and took a lot of breaths on the set of 10´s looking forward for 14.5.

    My guess for 14.5 would be:

    Front squat (115/75) + bar facing burpees over barbell Reps count: 5/5 10/10 20/20 40/40 and so on… Time frame: 16 min

  • Espen Hellesøy

    A. Done w/ swapped rope climb w/ 10 strict pull ups

    B. Hurt my wrists on the last set of cleans yesterday. Skipped the snatches so that they will be ready for 14.5!

    C.
    5x 125kg
    3x 140kg
    1x 160kg
    10x 140kg PR. Felt “light” :D

  • James Casey

    A. Done (Legless from a seated position to a 2-2.5 meter target x 3. That’s one round. 30/30/30 sec on L-sit).
    B. up to 70 kg (same as yesterday, the last snatch from a high-hang is difficult).
    C. 121/140/157.5/130 kg (Not a PR, but felt really solid and good).

  • Andrew Thompson

    A: Done
    B: 60, 60, 65, 70, 75kg
    C: Based off 150kg

  • Matt B

    A. Done

    B. Worked up to 165

    C. 225×5, 265×3, 305×1, 245×10

  • Annika Moffett

    I think the WOD yesterday was pretty spot on for 14.5… 7 min AMRAP, ascending ladder (3-6-9…) of thrusters (65/100) and burpees (but to a 6 inch target). Bring on the thrusters!! I need redemption!

  • Korey William Harris

    A – 2 sets done
    B – 115#, 120#, 125#, 130#, 135# no misses
    C – 185#, 215#, 240#, 205#
    + Deadlift 3×8 @245#

  • Robban

    A. Done, legless, 30s
    B. 60, 65, 70, 75, 75kg
    C. 125, 145, 170, 140kg
    D. Bench barbell row 5 reps, 5 sets @90kg

  • http://www.DurangoHomeSales.com Dana Alia

    A: done
    B: 135
    C: 230/265/300/255

  • Chris Buquicchio

    A. done with 2 legless
    B. 165, 175, 185, 195, 205
    C. 285×5, 325×3, 365×1, 315×10

  • Paul Raia

    A) Done. Sub’d in 10 Butterfly C2B Pullups for Rope Climbs because they need work.
    B) 95, 105, 110, 115, 125×2, 115. (lbs)
    C) 175×5, 205×3, 235×1, 195×10. (lbs)
    D) Just got an Assault bike and was excited to break it in with some interval work.
    8 x 1min on / 1min off. 60 total cals. Avg Watt 450-500, those Cals don’t move!! Followed by a nice easy 6 minute recovery/flush pace.

    • Paul Raia

      14.5 guess..
      The workout “kalsu” in AMRAP format.

  • Bean

    A) done
    B) 135-145-155-165-175 didn’t feel very strong today, but technique was on point.
    C) 280-320-360-310 (77.5%)
    D) gonna ask wifey for a massage ;)

  • Joe Blaylock

    A) worked some GHD and rope climbs

    B) 60-65-70-75(2)-75(2)-70kg

    C) 10 x 130kg – felt solid

  • Mikael Kasunic

    14.5

    3 thrusters 100lbs 3 bar facing burpees 6 thrusters 6 bar facing burpees….. 9 and so on for 7min

  • Karl

    A. Done

    B.60-65-70-75-70kg

    C. 125-145-160-145kg

  • Tyler Goldberg

    A) done
    B) 155,175,185,185,185 (felt awful today with these!!)
    C) 245×5,280×3,315×1,280×10
    D) 3 rnds w/ 2min rest b/w rounds: 100DU,3MU (1:27,1:35,1:37)

    14.5 prediction
    3minAMRAP
    30Thrusters@95
    If you get all
    3min AMRAP
    30Burpee over Bar
    If you get all
    3min AMRAP
    30Thruster@95
    …continue until you fail!

  • James Love

    A. Done
    B. Worked up to 185#
    C. 300/350/390/330 x 10

  • Sveinug

    A: Done Only did 30 sec L-sit. Big weakness

    B: All at 80 kg (good to work on speed under the bar)

    C: 140/160/180/160(80%) kg

    Happy to do 10 reps at 160 kg. Good workout

  • Petr Krejci

    A. 3 + 45sec, 3+ 45sec, 1 legless + 2 normal +45sec didn’t feel safe on last two
    B. 65, 70, 75, 77.5, 80kg
    C. 117.5, 132.5, 150, 127.5kg 77%

  • Ketil Slagstad

    14.5: AMRAP 10 min: 1 rope climb, 5 C&J 135 pounds, 10 HSPU

  • Lukas Esslinger

    a) 175,200,220(failed high hang) 200 200 + a couple of heavy singles wirh 105 110 and 115kg

    b) done based off 455lbs, last set with 160kg

    c) will go to the ice box tomorrow

  • Bret Gibson

    14.5
    7 min. AMRAP of:
    Thrusters (100#/75#)

  • Jasmin Moler

    A. Done. 3 rope climbs/30s L-sits
    B. 85# across. Really trying to work on speed under bar. Not feeling strong today.
    C. 195/210/235/205. Those sets of 10 are starting to get a bit tough at the end!
    A few hrs later, just cuz it looked like fun:
    B. From performance, 12 min AMRAP 6 HSC 95#, 12 HRPU
    14+16
    Guess for 14.5 is C from yest: 7 min amrap of thrusters 100/65, burpees over the bar, ascending by 3s.

  • Jordan Sisto

    5 minute Ladder 3,6,9…
    75# thruster
    55# KB swing
    Burpees

  • Aaron L

    A done
    B 95, 105, 115, 125, 135, 95lbs. Struggling a lot with snatches
    C 225, 255, 295, 245lbs

  • EfrainEscoto

    14.5
    7 min amrap of 10 thrusters @ 75/65 and 12 burpees

  • Wesley Wonka

    A) two rounds done
    B)80, 85, 90 2/3, 90 2/3, 90 2/3
    C) Single @176, 10×146
    D) recovery airdyne 30 min then lots of stretching

  • Dan A (SoCal)

    A. done
    B. 155, 170, 170, 175, 175 – felt really heavy today
    C. 255, 290, 330, 290 x 9

    14.5
    7 min AMRAP
    Barbell Complex @ 115
    Deadlift, Squat Clean, STO, Back Squat, BTO

  • Michael Tancini

    I really have no guess on what the workouts going to be. However with 5 former champs on 1 stage, in a large arena for the finale of the open…I can only imagine castros going to give us something that no one could guess.
    I think its going to be a combination of movements and rep scheme we havent seen before in the open. With the addition to rowing in the open – that just opened up the door for other movements we’ve never seen before to be throw at us. HSPU’s, KB Swings, Pistols all seem to be fair game right now.

    The stage event this week is too blown up for him to throw something out that is similar to what we have seen in the past.

    My guess:
    10-12 minute time domain
    Burpees + Thrusters + a Third movement in a rep scheme / time scheme we’ve never seen before. I just dont see castro not putting 2 of the main staple movements of crossfit in the open. Also, the thruster + burpee combo is whats used at the certs now.

  • Manabat

    a]done
    b] 155-165-175 180×2 (Missed the hi-hang twice!) damn close.
    c]off 325. 10@80%

  • Noah

    A. No rope at work
    B. up to 215, felt slow from the hi-hang
    C. done based off 430

  • Kristi Eramo

    A. Done
    B. 85,95,100,105,110 failed Hugh hang, 110 failed high hang again
    C. 165, 190, 215, 185

  • Ryan Pollock

    A. Done
    B. 185/195/205/215(2 position)/205
    C. 295/325/375/325×10

  • patrick oconnell

    B) 185,195 f high hang, 205,215 f m.h, 225 f h.h- feeling slow today
    C) 290,330,375,315

  • Abhishek Jain

    A. Done

    B. 65 95 95 95 95 (Max was 145)

    C. 135 165 185 135 (Max was 235)

    Way weaker than before. Third day back from 3 months of basic training and not toucing a barbell. Lets see how quick the strength comes back. About 17 pounds lighter too

  • Dylan Weller

    Have not trained yet today but wanted to guess 14.5

    15 Minute AMRAP

    20 Burpees-20 Thrusters @ 75# – 5 HSPU

    20 Burpees-20 Thrusters @ 135# – 10 HSPU

    20 Burpees-20 Thrusters @ 165# – 15 HSPU

    20 Burpees-20 Thrusters @ 205# – max HSPU

  • Sean Lamb

    A. Done
    B. 60/70/75/80/85 (5kg PR from high hang) almost had 90
    C. 255/295/330/275

  • Sean Lamb

    14.5 prediction:
    10 thrusters 45#
    10 burpees over barbell
    10 thrusters 65#
    10 burpees
    …….. (17 min AMRAP)

  • Jaimie Bougie

    B. Finished with 55kg. Felt kinda heavy today.
    C. Finished with 90kg x 10 (78%, up 5kg from last week’s 10)

    I think it’s going to be
    Thrusters 65/100
    Burpees over Barbell
    KB Swings

    3-6-9-12, etc

  • Zachary Eggen

    14.5 Prediction
    17 minutes of:
    40 Burpees
    75 pound Squat clean, 30 reps
    30 Burpees
    135 pound Squat cleans, 30 reps
    20 Burpees
    165 pound Squat clean, 30 reps
    10 burpees
    205 pound Squat clean, as many reps as possible

  • Mark Buskas (NW)

    B. 125/ 135/ 140/ 145f high hang/ 145. Really focused on technique rather than the load today. Really worked on keeping the chest upright and not leaning forward from the high hang.

    C. 5x 285
    3x 330
    1x 370
    10x 315#

    Well my guess was yesterday’s thruster/ burpee mash up so I’ll go with something different.

    14.5:
    AMRAP in 18 min:
    5 clean and jerk (squat clean thrusters) 155#
    10 burpees over the barbell
    5 handstand push-ups

  • Irish

    A. Completed – need to work on both movements. Pretty ugly
    B. 95/95/115/115/135/95. Failed at 135. 95lbs felt really solid. 115 so-so
    C. 225/255/285/240 – prob 90s rest between sets.

    14.5 Prediction:

    7 Minute Bear Complex
    75lbs x 7
    115lbs x 7
    135lbs x 7
    165lbs x 7
    205lbs x 7
    245lbs x 7

  • Jonathan Mexico

    A.
    15′ Rope Climbs 3, 3, 3 ascents. not legless
    L-Sit x 20, 15, 10. 10, 20, 15, and 10, 20, 15
    B.
    95, 115, 125, 135, 145
    C.

    265(5), 300(3), 340(1), went at 265 a little lower than prescribed but 10lbs heavier than mar 18

  • Jonathan Mexico

    14.5 AMRAP in 2 min of:
    10 burpees over the bar
    10 thursters

    If you complete 3 rounds AMRAP of 3 min of burpees

  • Paulo

    A. Skipped, most of our equipment being moved to our new location
    B. 95/115/135/155/175
    C. 275/315/350/315… Felt heavy but got it done
    D. Later

    Bring on 14.5!!!!

  • Tito (35M, 6’2″, 210lb, Miami)

    Back squat up to 325
    Then Sat’s S2OH – 205×14 / 185×16

  • Cameron Currie

    A. Done

    B. VERY tight. Kept it light and went for form.
    95-95-95-115-135

    C.
    335×5
    385×3
    430×1
    385×10 no fails. Brutal

  • Randy Affholter

    A. Done – modified L-sits to single leg
    B. 95, 105, 115, 125, 135 missed mid hang, went back to 125 to finish
    C. 195, 225, 250, 215 x 10
    D. Travel day for spring break!!!
    Thanks CJ for your time over the last few months, Enjoy The Grind!!!!!

  • Daniel Ware (South Central)

    A.) leg less these are hard still so did 3 all sets
    B.) 155-165-175-185-200(pr) I think
    C.) off 410
    D.) maybe Thursday

  • Randy Affholter

    14.5 – it will be what we did yesterday. 3 thrusters, 3 burpees over the bar, 6 thrusters, 6 burpees over the bar… 7 min AMRAP – 100/70

  • John Taurua

    A. Done
    B. Stayed lite worked on speed
    C. Missed (Pretty sore from last few days)
    D. Had 1 hour massage yesterday :-)

    I’m thinking C2B are coming back in this OPEN but i’ll be different
    14.5

    9 x Burpee Bar Hops
    6 x Thruster (135/95)
    3 x Bar Muscle Up
    18 min AMRAP

  • Craig

    A. Climbs: 2×3, legless both ways / L-sit: 45, 36, 31
    B. 95, 115, 125, 135, 145 (high hang sucked)…more technique day
    C. 260 / 295 / 335 / 295…last w/ belt

  • Bryan St. Andrews

    A. By round, each did 3 climbs 1 legless, rd 2-2 legless, 3 – 3 legless
    L sits UB – :45/:37/:42

    B.) 125/135/145/155/165
    C.) 240/275/305/265×10

    Iron scap and :90 on/ :90 off planks +55#
    90/75/80

    • Bryan St. Andrews

      I agree with what Tino wrote below in time domain and movements but I’ll change it a little… 14.5:

      18 minutes:
      5 Squat Clean + Overhead (135/95)
      (can be thruster or C&J but must return to the ground)
      10 burpees over the bar
      15 American or overhead KBS (24/16)

  • Tyler James Young

    A. 2 Rounds- all legless/ around 30-40 sec holds
    B. Up to 165lbs
    C. 265/305/345/285

  • Guillermo Silva R

    A. Done. Legless/20 sec L-sit
    B. 125 and last 135, couldn’t go higher today.
    C. Off 310.

    My guess, as I said before, is yesterdays wod: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

  • Litsa Olsson

    A. Skipped
    B. Worked to 105
    C. 205/225/255/220

    14.5 Crossfit total Then max rep PU

  • Steve Bidwell

    A. Done
    B. 185 for a few sets
    C. Off 405. 315 for last set
    D. Did Emom with db snatch and box jumps
    Swam in AM
    Tired

  • Kayla Jones

    A. Done – added pull ups
    B. Done – focused on form from the ground.
    C. Skipped

  • Chad Leckie

    B. 135-145-155-165×2(f high hang on both)
    C. 250, 285, 320, 275(77%)x12. Felt much easier than last week with +10lbs so did an additional 2 reps to add some extra confidence for next time.
    A. Done, first round 2 legless then next 2 it was in use so did 10 strict pull-ups

    14.5 prediction:
    18 min AMRAP
    6 thrusters 135/95
    12 burpee-over-barbell
    18 kb swings 24kg/16

  • Michael McIntosh

    A. X3 Legless + 30 sec L-sit
    B. Bum shoulder, only did 95#
    C. 290/335/375/320

    Thruster/Burpee increase by 3s

  • Chris Jeffers

    A. 2 sets:
    RCs: 2 x 2 ascents (1 legless each set)
    L-sits: 30(20+10)/30(3×10)

    B. 3-Position Snatch
    95# (All power, no drop)
    135# (no drop)
    155# (no drop)
    175# (barely missed high hang)
    195# (barely got mid hang for a 10# PR; high hang wasn’t happening)

    C. Back Squat
    265×5 A2G no belt
    305×3 A2G no belt
    345×1 A2G
    295×10 A2G +10# from last wk

    D. I wish

  • Devan Hussey

    A) All done legless
    B) Finished at 215, then built to a heavy single. PR at 250, failed at 255 but could get it.
    C) Based of 455
    D) Oops I kind of accidentally did a little power clean contest with my training partner…blame the testosterone of two 21 year olds. We finished at 315 for a power

  • emily kramer

    A 2/2/1
    30/30/30
    B. 95/115/125/135/145f
    C. 190/215/240/205

  • Matthew Bonomo

    14.5 Prediction:
    First Minute:
    3 thrusters 100#
    Max burpees in remaining time
    Second Minute:
    6 thrusters 100#
    Max burpees in remaining time
    Third Minute:
    9 thrusters 100#
    Max burpees in remaining time

    Athlete continues until they cannot complete the thrusters in the minute. Score is total number of burpees

  • Juan Martinez

    14.5 prediction
    Amrap 10
    10 Over the bar burpees
    10 thrusters #95
    10 burpees
    10 thrusters #115
    …#135
    ….#155
    …..#175

  • NickLove52

    A) 3×10 ab wheel rollouts
    3×30 sec L sit practice
    B) 135/155/175/185/185
    C) 300/335/375/315×10

  • Payton Guza

    Burpee Thruster Ladder just like Tuesday.
    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

    Tie Break may be build to a 1RM clean and jerk within a 2 minute period following the Metcon

  • Elissa

    A. done, subbed pull ups for Lsits
    B. done – stayed lighter to get high hang. Up to 85. Then heavier from ground.
    C. done
    D. PT for achilles, perfect recovery modality :)

  • Peter Vishion

    A. No rope. Muscle ups instead. Getting stronger on L-sits. Close to 30- seconds
    B. 135, 145, 155, 165, 185 couple fails at 185 but got them
    C. 295(5), 340(3), 380(1), 335(5) then dropped to 325(5).

    Good week of programming so far. Feeling strong again.

  • Peter Vishion

    14.5 – 7-minute AMRAP of Burpee-backflips over the bar

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

    A. Done – leg less rope climbs 3, 2, 2
    B. Worked to 195. Felt fast, but a little out of control.
    C. 295×5, 340×3, 385×1, 315×13 (picked the lighter weight and it was too light so I did extra).

  • Chris Nunn

    14.5
    8 min amrap of:
    5 push press (115#)
    10 front squats
    15 burpees bar overs

  • EfrainEscoto

    A.10 strict pullups x3, No ropes available. 30sec L-sit hold X3
    B. 95#, 115,135,140,145, back to the bar again. Back is feeling better
    C.230, 265,300, 245

  • Dani Miles

    A. Skipped rope climbs tonight (elbows still bugging me); Lsits complete
    B. 95/105/110/115/120 (felt heavy today)
    C. 205/235/265/235×10 (squats are feeling great, although reps 7-10 I had to work for tonight)
    D. Light recovery run after (2 miles)

  • Odnap11

    14.5. –

    18 min Amrap

    9 Thrusters (115/85)
    9 burpee over bar
    15 thrusters (115/85)
    15 burpee over bar
    21…then 27… Then 33…etc

    Weights stay same throughout

  • HB

    B.
    115,135,155,165,165

    C.
    255,255,275,275 hit all triples, legs pretty smoked today

  • Cheryl Creasey (NW)

    A. 2/2/2 – did legless on first rope climb to about 11′, one foot more than last week! Didn’t do any more legless, left tricep not feeling good.
    Lsits done
    B. 75/85/100/105. Was going okay until set 5. Then just kept failing all attempts.
    C. 160/180/205/175
    14.5
    7 min AMRAP
    7 Burpees
    7 Ground to Overhead 95/135#
    7 Burpees
    7 Ground to Overhead 125/165#
    7 Burpees
    7 Ground to Overhead 145/185#
    7 Burpees
    Max Reps Ground to Overhead 155/195#

  • Justin Hanson

    Did this is reverse order,
    A. Done
    B. 95/115/135/135/130
    D. 210/245/270/225

    14.5 9min AMRAP
    21 burpees over the bar/ 21thrusters @95/65
    15 burpees over the bar/ 15 thrusters @115/85
    9 burpees over the bar/ 9thrusters @135/105
    6 burpees over the bar/ 6thrusters @155/125
    3 burpees over the bar/ 3thrusters @185/155
    As many thrusters at 205/175

  • Gilgamesh

    A. Done
    B. 95/105/115/125/130
    C. Based off of 280#
    Good week of training. Ready to leave it all out there on the floor on Friday night!

  • Jakob Mayerhöfer

    A: Done + 3×30 sec Freestanding HS on P-Bars
    B: 55-55-60-62,5-65kg
    C: 100-115-130-110kg

  • Mia Iden Hellesen

    A: Done (Practiced my handstandwalk instead of ropeclimb)
    B: 25/30/30/32.5/32,5kg
    C:70/80/90/77kg

  • JB

    A: Done (scaled L-sit)
    B: focus on form with low weights (25 kg) Then full snatches with 40 kg.
    C: 70-80-90-75

  • Erik Dokka Haug

    A: Done – went safe on the way down
    B: 80,85 (failed HH), 85, 90 (failed HH), 90kg
    C: 140,160,180,155kg – felt strong. Could have liftet more.

  • Mike Annon

    A. Sub’d L sit pullus
    B. up to 125
    C. 235/265/300/250

  • Joe Blaylock

    14.5 Guess:
    3 mins cap:
    Complete 50 Burpees
    - If complete earn bonus round of -
    3 mins cap:
    Complete 50 Thrusters (45/30kg)
    - If complete earn bonus round of –
    Alternate like this between burpees and thrusters until you cannot complete the reps within the 3mins time cap.

  • Mike McCarthy

    A. done 30s (2,1/1,1/1)
    B. 135-165-185F-175-185
    C. 285-325-365-315

  • Fredrik Ericsson

    A) practise h.walk and some drills for l-sit
    B) 60-65-70-75 (fail h.hang)-70
    C) last set 10×115

  • Joelle Hirschfeld

    A. Done ish
    B. 123, 128, 133, 138, 143 felt really good
    C. 5@185, 3@210, 1@230, 10@205

    Worked on muscle ups…I’m so close!

  • Eric Schaetty

    In 8 min. climb the ladder 3/3, 6/6, 9/9, etc…
    Thruster 100/60
    Handstand Push Ups

  • Jonas Müller

    a) done
    b) up to 215lbs
    c) 5x295lbs, 3x 335lbs, 1x 385lbs, 10x 335lbs
    14.5. is gonna be the same we did on Tuesday, 3 thrusters, 3 burpees over the bar, 6, 6, …

  • Andy Buckman

    A. Done
    B. 115, 125, 135, 145, 155 – failed 3rd rep
    C. 225×5, 255×3, 290×1, 245×10

  • Richard Nunley

    14.5 prediction:

    15 min AMRAP.

    40 burpees
    30 thruster 95/65
    30 burpees
    30 thruster 135/95
    20 Burpee
    30 thruster 175/115
    10 Burpee
    Max thruster 215/145

  • Brian Fogarty

    A. Done.
    Round 1: 2 legless
    Round 2: 1 legless, 1 not
    Round 3: 1 legless, 1 not

    B. 65#, 95#, 95#, 115#, 115#, 135#, 135#, 145#, 155#

    C. 5 reps @ 70% of 1-RM 255#
    3 reps @ 80% 290#
    1 rep @ 90% 325#
    10 reps @ 75-80% 275#

  • Mike Eberts

    A. Don’t have a rope in my garage gym so skipped.

    B. Worked up to 185lbs.

    C. 5 reps @ 295#
    3 reps @ 345#
    1 rep @ 380#
    10 reps @ 325#

  • https://twitter.com/EddieScheidler Eddie Scheidler

    14.5 prediction:
    AMRAP 17 minutes:
    40 Burpees
    95#/75# thruster, 30 reps
    30 Burpees
    115#/95# thruster, 30 reps
    20 Burpees
    135#/115# thruster, 30 reps
    10 Burpees
    155#/125# thruster, as many reps as possible until time runs out.

    A. Sub’d for handstand holds 6 0 sec, 30 sec of L sits
    B. Stayed at 135lbs, focused on speed and technique.
    C. 185#, 225#, 271#, 205# (Felt heavy and slow today)
    D. Swim and rolling

  • Joey wuest

    14.5:

    FGB style:

    3 rds:

    1 min thrusters (105/75)
    1 min burpees
    1 min pistols
    1 min HSPU
    1 min KB swings (53/35)
    1 min rest

  • Brianna Neumann

    14.5
    I think stations…amr in 1-5 mins each station, push press or thruster(135/95), hspu, burpees, handstand walk to finish..

  • Caleb

    14.5
    Death by style of
    min 1= 1 burpee over bar/ 1 thruster 100#
    add 1 rep of each movement every min until failure

  • Melissa Meade

    A. done
    B. Worked up to 93#
    C.5 @ 130, 3@ 150, 1@ 160, 10@ 130

  • Ormen

    A. 3rope Climbs/ 30s l-sit
    B. 30, 37.5, 42.5, 47.5, 47.5kg ( snatch felt hard today)
    C. 80, 90, 100, 90kg ( felt good)
    D. Did some running intervals 90s on/30s off x 10

  • http://BeltwayCrossfit.com Norman

    14.5
    3 Thrusters 3 Burpees
    6 Thrusters 6 Burpees
    continue on for 12 min

  • Jack Duren

    C&J/Burpee
    10 Burpee
    10 C&J
    10 Burpee
    10 C&J…..
    16 mins amrap

    mens-(75,95,135,185,225,275,315)

  • Karla Nicole

    7 minute AMRAP of 7 burpees over the barbell and 7 thrusters (65/95lbs)

  • Ryan D’Souza

    14.5 prediction: EMOM 3, 6, 9, 12, etc. burpees with max thrusters 100#/65# rest of each minute. Workout ends when prescribed number of burpees is not completed within the minute.

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

    A: Done
    B: Worked up to 185# and finished with x3 200#
    C: 260×5, 330×3, 370×1, 310×10

  • Zach (Socal)

    A) Skipped
    B) 135 / 145 / 155 / 165 / 175
    C) 275 / 315 / 355 / 305 x 10
    D) Did some EMOM conditioning

  • Rasmus Frederiksen

    A) did 2 sets with 2 legless
    B) did a few sets up to 50 kg.
    Have struggled a lot in my snatch from floor lately so continued with triples from floor with 50kg to figure out whats going wrong. Actually figured it out!