Southie Ski Trip this Sunday & Benchmark: Open WOD 14.4 – CFS

Feb 14th, 2017

Category: CrossFit

Southie Ski Trip this Sunday & Benchmark: Open WOD 14.4 – CFS

Crossfit Open


We have teamed up with Skedaddle who will be providing us with transportation for a trip to Okemo Mountain for a Ski/Snowboard Trip on Sunday 2/19. Using the code CFSOUTHIE10, riders receive 10% off and all receive a FREE lift ticket on the mountain. First 10 riders at CrossFit Southie pay $46.65 after the discount and then prices go up $58.83. The promo code can be applied to your reservation through your Skedaddle profile. You’ll need to add the promo code under the payments section in your profile.

The bus will leave from the gym at 630am and will return back to the gym at 715pm. Use the link below to reserve seats and let’s get weird on the slopes.

Never heard of Skedaddle? It’s an on-demand mass transit system, where users can start or join rides on professionally driven vehicles to any destination through its website or app. Skedaddle is great for getting outside the city to explore destinations like parks, trails, ski mountains, concerts, etc.

www.letskedaddle.com/events/7239

50 Toes to bar in today’s WOD! Check out this efficiency video with the Crossfit ninja Chris Spealler

Hollow Rock Challenge
60

Open WOD 14.4
14 mins amrap
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target 14lb to 9ft target
30 power cleans, 135 lb.
20 muscle-ups

Level 3 – (115,75), Bar Muscle-ups or 20 Stict Pull-ups 20 Dips
Level 2 – (115, 75), 20 Ring Dips, 50-40-40-30-20 reps
Level 1 – (95,55), 40-30-30-20-15 Ring Dips

Scores/Comments from Open WOD 14.4 performed on 2/19/15
Scores/Comments from Open WOD 14.4 Performed on 5/21/14

Coaches tip – on t2b for connecting reps and eliminating the double swing – Pull legs down quickly and push yourself quickly and forcefully into the front swing and commit to going right back up. This should be done with k2chest first, then k2e then t2b.

Optional WOD 2
With a partner:
500-400-300-200-100m Row/Ski Erg
Complete with a partner. While your partner is rowing try to hold a plank for the duration.

DISCUSSION 15 Comments

  1. Jen 02/15/2017 at 2:41 pm

    14.4: 187 RX, tiebreak time 10:33

  2. Kristen Emde 02/15/2017 at 1:06 pm

    2017 171 RX
    2014 143 RX

  3. Ryan Gould 02/15/2017 at 3:30 am

    14.4: 164 Rx

  4. Jason Barrow 02/15/2017 at 3:25 am

    14.4:
    10/29/15: 167 Rx
    2/14/17: 180 Rx

    I’m going to get a MUP next time.

  5. Trevor 02/15/2017 at 1:33 am

    181 Rx
    One more Mup than last time.

  6. Marc 02/14/2017 at 10:31 pm

    194 same as last year with a slower tie break

  7. BrianC 02/14/2017 at 5:58 pm

    196 Rx

  8. Daniela Bitto 02/14/2017 at 5:23 pm

    2014: 180RX (11:11 tiebreak)
    2017: 192RX (10:38 tiebreak)

  9. SEAN FLANNERY 02/14/2017 at 4:55 pm

    14.4: 189 Rx
    PP: 187-226#

  10. Ben Brauer 02/14/2017 at 3:12 pm

    14.4: 186 Rx

  11. Kurt 02/14/2017 at 1:55 pm

    14.4: 180 Rx, about 1 min slower on the split

  12. Frawls 02/14/2017 at 1:17 pm

    14.4: 184 GHD for T2B and MB Cln for WB.

  13. Brendan Caslin 02/14/2017 at 1:17 pm

    14.4: 223

  14. Brian Maser 02/14/2017 at 1:09 pm

    14.4: 183 Rx