3.7.14 14.2 CrossFit Open Workout

WOD: 14.2

Skill: HSPU's

3 Minutes to complete 2 Rounds of:
Overhead Squats (95#/65#)
Chest to Bar Pull Ups

0:00 - 3:00 = 10 OH/10 C2B
3:00 - 6:00 = 12 OH/12 C2B
6:00 - 9:00 = 14 OH/14 C2B
9:00 - 12:00 = 16 OH/16 C2B
and so on until you cannot complete reps in 3 Mins.

Find a comfortable grip width on the bar to ensure your wrists don't fatigue too early.  Maintain a comfortable pace during the squats and try to get through them with out breaking (avoid having to snatch the bar up more than once).  Rest if needed during the pull ups.

Abby - 5:59 Grace

Vanessa - 17 Reps 53#

Carmen - 120 Reps 15#

Taylor - 23 Reps Mod

Regina - 82 Reps 33#

Orlando - 68 Reps 45#

Stephanie - 202 Reps Mod

Kenia - 130 Reps 33#

Jen P. - 198 Reps Mod

Ana - 102 Reps 33#

Eric Sr. - 88 Reps 55#

Jenifer - 130 Reps Mod

Kristine - 130 Reps Mod

Mike T. - 134 Reps 65#

Corretta - 80 Reps 53#

Bernie - -- Mod

Eddie - 249 Reps Mod

Joe - -- Mod

Tara - 200 Reps 53#

Jen D. - 190 Reps 53#

Dennis - -- Mod

Ruben - 85 Reps 115#

Tom S. - 78 Reps Rx

David B. - 86 Reps Rx

Rich V. - 76 Reps Rx

Becca - 124 Reps 43#

Kody - 380 Reps Mod

Jason G. - 75 Reps Rx

Jacqueline - 100 Reps 20#

Leslie - 118 Reps 43#

Yajaira - 64 Reps 30#

Tom S. - 87 Reps Rx

2.25.14 Jaclyn

WOD: Jaclyn (Happy Birthday Jaclyn!)

Skill: Hanging Full Snatches or OH Squats 6,6,6,6,6

21 - 15 - 9 - 15 - 21
Long Jumps
Plate Push Ups (45#/25#)
Bar Rows
V-Ups

Speed to the bottom during the hanging full snatches.  Maintain an extreme press while doing OH Squats.  When long jumping, not too far of a jump to ensure proper landing.  Hips up during the plate push ups, no sagging!

Orlando - 23:30 35#
Regina - 20:35 10#
Nick Z. - 16:47 
Lindsay Z. - 15:00
Nicole - 16:37 Rx
Rich V. - 16:20 Rx
Maira - 19:03
Spice - 16:45 Mod
Vanessa - 19:22 10#
Kody - 17:06 Rx
Taylor - 30:49 Rx
Kenia - 18:39 10#
Adam D. - 23:55 Rx
Maria - 18:45 10#
Mike R. - 27:39 25#
Zoey - 25:45
Tammy - 24:22
Adam H. - 26:00 10#
Jessica He. - 29:57 10#
Dennis - -- Mod
Anthony - -- Mod
Tom S. - 22:48 Rx
Jordan - -- Mod
Jason P. - -- Mod
Angie - 12:01 Rx
Tyler R. - 24:45 Rx
Greyson - SPT
Guillaume - SPT
Cara - 17:32 
Bob - -- Mod
Jen P. - 17:42 
Jaclyn - 12:38 
Joe - 11:37 Rx
Ruben - 14:53 Rx
Tom D. - 18:14 Rx
Heather - 15:28 10#
Martin -0 19:25 35#
David B. - 16:30 Rx
Ana - 20:50 10#
Yajaira - 28:08 10#
Fernando D. - 13:53 Rx
Adrienne - 19:10 Rx
Joobin - 12:51 Rx
Delilah - 19:29
Sean O. - 16:59 Rx
Tasha - 19:59 10#
Corina - 23:40
Tyler M. - 27:27 Rx
Rich E. - 10:56 25#
Charise - 11:23 10#
Kelli - 15:26 Rx
Tim - 14:47 Rx
Subhi - 23:19 35#
Marika - 18:29 10#
Jason T. - -- Mod
Rick - 22:39 25#
Kaela - 17:45 Rx
Ram - 20:35 10#
Merlina - 20:18 
Mike T. - 18:28 25#
Amarjit - 19:17 25#
Eddie - 18:03 Rx
Nick Br. - 10:00 (1/2) Rx

1.25.14 Schmalls

WOD: Schmalls (Mod)

Skill: Overhead Squats 10,10,5,5,5,5,5 (PR option)

Run 200m
then
2 Rounds of:
15 Strict Ring Pull Ups
20 1 Arm RKB Swings 
25 Burpees
30 1 Leg Squats
then
Run 200m

Posture and flexibility are key components to the OHS, warm up properly!  Maintain a strict press and don't lower yourself too fast! Mobilize after the WOD.

Abby - 18:46 12kg
Eddie - 17:55 16kg
Patricia - 15:40 8kg
Bianca - 16:50 8kg
Jessica He. - 16:18 8kg
Bob - 8:16 Mod
Tom D. - 13:04 18kg
Kenia - 15:14 10kg
Leslie - 18:13 8kg
Yajaira - 21:33 8kg
Fernando D. - 12:49 20kg
Jason G. - 13:26 20kg
Vanessa - 13:27 12kg
Delilah - 16:51 8kg
Becca - 16:27 8kg
Rich V. - 13:49 20kg
Robert - 14:01 16kg
Kyle M. - 13:07 14kg
Rich E. - 14:30 12kg
Lark - 25:58 8kg
Jason T. - -- Mod
Anthony - -- Mod
Nick Br. - -- Mod
Tim - 13:58 138kg
Kaela - 10:29 10kg
Guillaume - 13:19 8kg
Cara - 21:37 10kg
Lindsay Z. - 12:36 12kg
Orlando - -- Mod
Jeron - 14:59 8kg
Mike T. - 15:02 14kg

11.3.13 Team Up

WOD: Team Up

Skill:  Rope Climb Progressions

3 Rounds for time.
Handstand Walk (Wheel Barrow) 25 Ft.
Wall Ball Congo Line
Thrusters / Front Squat / OH Squat
Burpee Box Jumps
1000m Row

Jessica & Tara - 20:52 (53#)
Fernando D., Danny, Fernando M., Taylor, Mark N. - 38:50 (95#)
Stephanie, Cara, Nicole H., Yvonne, Jaclyn - 40:15
Tim, Kaela, Judith, Danielle - 38:26 
Edwin - 16:18 Mod
Vanessa - 15:15 Mod
Rich & John - 30:22 (95#)
 

10.30.13 Freddy

WOD: Freddy

Skill: Front Squats or Thrusters or OH Squats - 5,3,3,2,2,1,1

30 - 20 - 10
DB Snatches (35#/20#)
Push Ups (X-Fit)
Double Unders

Jump the weight to it's apex using your legs!  If we finish with a press or muscle the weight up we are not using enough legs!

Vanessa - 9:49 Rx
Tara - 10:18 Mod
Jeff - 7:37 Rx
Ben - 5:25 Rx
Taylor - 7:43 25#
Rich - 4:37 Rx
Cara - 10:45 15#
Jenn M. - 8:33 Mod
Eric Sr. - 11:30 Mod
Jennifer P. - 10:31 10#
Danny - 4:34 Rx
Jordan - 7:06 Rx
Lindsay Z. - 3:47 (1k Row)
Ben2 - 4:29 Rx (3:29 1k Row)
Joe - 5:07 30#
BC - 5:49 Rx
Heather - 5:42 15#
Tom D. - 6:18 Rx
Sean O. - 5:44 Rx
Brenda - 8:47 20#
Stephanie - 7:27 15#
Jason G. - 10:44 Rx
Jaclyn - 6:27 15#
Bob - -- Mod
Kenia - 9:10 15#
Jorge - 6:55 10#
Angel - 6:15 15#
Chris M. - 8:34 30#
Monike - 8:11 15#
Tyler - 9:43 30#
Nicole H. - 6:09 Rx
Tim - 7:52 Rx
Michael R. - 10:27 10#
Jessica - 9:14 Mod
Ronak - 7:34 20#
Danielle - 9:36 Rx
Miles - 7:51 Rx
Subhi - 11:06 30#
Rosie - 9:26 Rx
Drew - 10:02 30#
Nick Z. - 7:50 Rx
Joe P. - 10:16 30#
Taylor2 - 8:25 35#