Funday- 2014 CrossFit Open WOD 14.5

Thursday

WOD: 5 Individually Timed Rounds of

-100m Farmers Carry (AHAP)

  immediately followed by

-Medball Shuttle

Blue Highway Adventures

You may have seen the Blue Highway Adventures poster hanging in the box, and we wanted to share more about what they’re up to! 

Blue Highway Adventures is a beast of an adventure travel company. They connect wod-addicted adults for adventure vacations around the globe. Put your training to the test with a sampling of kayaking, hiking, ziplining and iceclimbing in Alaska. Find out first-hand if your WODs prepare you to hike the Mont Blanc circuit. See how squats and rope climbs prepare you for rock climbing in Joshua Tree National Park. Or, put a group together for a custom trip that combines a few snatches, pistols and box jumps in between pedal strokes, hiking trails and tackling class IV rapids.

Check out their site for more information : www.bluehighwayadventures.com or via facebook at www.facebook.com/bluehighwayadventures or give them a call to talk adventure at 919.525.1774. 

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Wednesday

WOD: "Helen" 3 Rounds for Time

• 400m Run
• 21 American Swings (53/35)
• 12 Pullups

Tuesday

To Start: Weighted Step-Ups- 4, 4, 4 (AHAP - 2L/2R)

WOD: Barbell Complex- 5 Rounds for Time (95, 65*)

• 10 Hang Cleans
• 10 Front Squats
• 10 Push Presses

            The Surprising Purpose of Pain

Monday

Today, we will take another go at Open WOD 14.4

As many rounds as possible in 14 minutes of:

• 60-calorie row
• 50 toes-to-bars
• 40 wall-ball shots, 20#(14#)
• 30 cleans, 135# (95#)
• 20 muscle-ups