6AM WOD is CANCELLED DUE TO ROAD CONDITIONS.  AFTERNOON CLASSES ARE STILL ON.  CHECK BACK BY 1PM IF WE MAKE ANY ADDITIONAL ANNOUNCEMENTS.

Congratulations to everyone who took on 14.1!  What an awesome showing!  Several of you got your first double unders!

Also, we bid farewell to Caitlyn who will be going overseas to pursue new adventures!  Safe travels Caitlyn!

 

WOD 03 04 14

A. EMOM for 10 min: Push Press double (70%-75% PP 1RM).

B. EMOM for 4 min: Push Jerk doubles (80%-85% PP 1RM).  Execute with minimal foot movement. If you are still new to Push Jerks, stay with PP or reduce loads for PJ.

C. 3RFT (Adv: AMRAP 9)

24 Wallballs (20/14, 10′)

12 OHS (135/95)

Comments: Overhead Squats: love’em or hate’em?

Post times, loads, and comments.

Anmar Clean

 
03 04 14
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8 thoughts on “03 04 14

  • 03 04 2014 at 7:22 am
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    Good luck on your new adventure Caitlyn!

    OHS…used to hate them, now I love them

    Who’s excited to see what new skill you will be acquiring after the announcement of 14.2??

  • 03 04 2014 at 10:18 am
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    http://games.crossfit.com/article/whats-double-under
    (Just got around to reading this post Lei linked to…)
    Well put… Loved seeing folks not just get a few DUs but push through 1 at a time or even stringing 5-10-15 DUs together for the first time. Nice work every!

  • 03 04 2014 at 10:52 am
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    the scariest squat in my opinion, I mean squaring with a thousand pounds over your head should keep you on your toes (or heals), but I’m all up for some OHS, they are getting a lot more enjoyable the more stable my shoulders become.

  • 03 04 2014 at 2:16 pm
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    I like when they work, but that’s all up to my shoulders that day. Some days I have over 100# in me, others I’m surprised I’m getting the 45 to stay put.

    I also find that full squat snatches are more consistent, weight wise, than OHS. Perhaps a lot of it is just in my head, and my shoulder rotation is simply confused.

  • 03 04 2014 at 9:01 pm
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    Good WOD today. I really needed it. Thanks everyone for the happy thoughts.

    A. 90# was not awful. Might be time to retest this one finally.
    B. 102# also felt good
    C. 12:28. My OHS is still being babied, but 65# did pretty well up there today 🙂 I also decided to finally graduate to a 20# medball, despite me hating the damned things. This contributed a lot to my time, but it was good to train with what I’ll need in the coming weeks.

  • 03 05 2014 at 8:33 am
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    I decided I love them. But mainly because I need to work on them more, and I love feeling sore the next day.

  • 03 05 2014 at 8:50 am
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    I love OHS, even more than the OHS I love the accomplishment of the snatch to get a set of heavy OHS going 🙂 although I do not love how my wrists feel when I OHS…
    A.93#
    B.113#
    C.8:58Rx, my plan was that if i finished in less than 9 mins I would continue on for the AMRAP and if I didn’t finish by 9mins I would just complete the 3RFT…looks like 9 mins was just enough for me 🙂

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