Open WOD 14.5

Feb 5th, 2015

Category: CrossFit

Open WOD 14.5

Jason

Jason

Jason is a CFS OG. His attention to detail and affinity for acquiring new skills is unmatched. Jason is a not only an influential member of our CrossFit community but positive role model to those in the local community as well. Jason can be found in any class on any day doing anything. He is a true “down for whatever, where ever fitness fun” type of athlete. Lastly, you are not a TRUE CFSouthie member until Jason has brought you through his stretching routine. Speak up next time you see him, you won’t regret it!

Important Parking Message!
We understand that with limited street parking and spaces in the lot due to the snow, parking can be tough at the box. However, we need to be considerate of our neighbors. The lot next to Southie Orange is NOT our lot; it belongs to Pier Transmission. There is not enough room in their lot to accommodate snow, their daily business, AND our cars. Going forward, any cars parked in the Pier Transmission lot will be TOWED with no warning, even early in the morning. Parking is available in our lot, on the street, or in front of Hilti after 5pm. We thank you in advance for your cooperation!

Have you signed up for the CrossFit Open? We will be completing the workout sin classes on Fridays each week starting the last week of February for 5 weeks. There is even a scaled division this year so there is no excuse not to.  Take the next step in your training, hold yourself accountable, register here.

Day 11 of the Nutritional Challenge please log HERE.

Open WOD 14.5 (20 Minute HARD CAP)
21-18-15-12-9-6-3 reps for time of:
Thrusters (95,65)
Bar Facing Burpees

Level 2 (75,55) 18-15-12-9-6-3
Level 1 (55,35) 15-12-9-6-3

This workout will hold a 20 minute HARD Cap. No matter where you are in the workout you must stop when the buzzer hits. You can always chose a lesser scaling option if you feel as if you may not finish under the cap.

Scores/Comments from Open WOD 14.5 on 4/28/14

Ca$hout
Tabata Plank Hold

Conditioning Class: WOD
Every 3 minutes for 21 minutes complete:
400m Row
50 Double Unders
*Scale double unders as necessary

Conditioning Class: Core
3 Rounds
10 Hug a Twinky
10 GHD sit ups
10 Back Extensions
*Scale reps up or down as necessary.

DISCUSSION 13 Comments

  1. Tom Kuchenreuther 02/06/2015 at 1:27 pm

    17:43 RX – 1:04 PR .. need my cardiovascular endurance back! to bring this down under 15..

  2. JBo 02/06/2015 at 2:51 am

    17:59 at 75lbs. Kind of difficult to compare it to last year’s time of 23:19 when I had no choice but to do Rx. Definitely a bit easier this time around…knowing what you’re in for! I think I may have scared a newbie beforehand by telling her that I think I may have blacked out somewhere in the middle of this WOD last year. After we were done, she confided in me that she actually DID think she blacked out during the WOD today!

  3. Joel 02/06/2015 at 2:39 am

    16:42 65#
    First time with this one…and probably the last. Not that fun.

  4. Leann 02/06/2015 at 1:30 am

    When you are an athlete, is it very difficult not to workout like that athlete.
    19:04 RX – that’s 4:08 slower than 9 months ago, but I’ll take an RX wod under the time cap … with a baby on board 🙂

  5. Jason 02/06/2015 at 1:09 am

    15:40 @75 pounds, roughly the same time as last year, but not rx this time. I still think of it as improving though because 6 weeks ago I couldn’t do a burpee let alone a thruster…or 84 of each.

  6. melstec 02/05/2015 at 9:56 pm

    13:51 rx… Almost 6 min off of last year’s 19:42, holy smokes!!!!

  7. Diana O'Neil 02/05/2015 at 6:00 pm

    13:45 rx….12 min PR

  8. CashLady 02/05/2015 at 4:51 pm

    14:31 RX… big improvement from last year! (somehow)

  9. Alec 02/05/2015 at 2:07 pm

    13:20 Rx- had to do this Han Solo at 7:30. A little slower than last year- I’ll chalk that up to doing it alone and drinking too much beer
    while watching the Super Bowl last weekend… That sucked.

  10. Brian M. Maser 02/05/2015 at 1:31 pm

    14.4: 14:30 Rx

  11. Frawls 02/05/2015 at 1:20 pm

    WOD: 14:53 115# Front Squats instead of thrusters.
    Day 3 of Wendler w/ Mer