Monday, November 3rd

To anyone interested: Winter Wodfest (Jan31&Feb1) registration is today (Monday) at 9am. Go to www.winterwodfest.com for more info. To my knowledge, those competing this year include TJ, Dylan, Sarah, Ethan, and Derek. Please let a coach know if you’re interested in doing this. We will start going to the Rec Center to do some swim wods on the weekends. Even if you’re not doing this competition we’d love for you to join us for swim workouts.

Here is a picture of the Saturday crew getting after it.

WOD

CrossFit Games Open Workout 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Here is the link to the last time we did this workout during the Open. https://xscrossfit.com/2014/03/21/friday-march-21st/