CrossFit Open WOD 14.2
For as long as possible:
2 Rounds of:
10 Overhead Squats (95/65)
10 Chest-to-Bar Pull-ups
2 Rounds of:
12 Overhead Squats (95/65)
12 Chest-to-Bar Pull-ups
2 Rounds of:
14 Overhead Squats (95/65)
14 Chest-to-Bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps.
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.
Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.
** Praxis CrossFit Open competitors will participate in coach-led 14.2-prep mobility. **
“Doing your best means never stop trying.” ~ Benjamin Franklin
A. Overhead Squat: 3-3-3-3-3 (90%)
B. Ring Push-Ups: 3 X Max Effort
C. 4 Rounds for Time:
200m Med Ball Ruck (20/14)
5 Chest-to-Bar Pull-Ups (Strict)
10 Russian Twists (45/25)
“Do not go where the path may lead, go instead where there is no path and leave a trail.” ―Ralph Waldo Emerson
Best. Shirt. Ever.
A. Power Clean: 5-5-5-5-5 (90%)
7 Sprints (Low Handles Down/Back)*
*Add weight every sprint
Repeat 400m Run with 60 seconds rest b/w sets, until pace/form deteriorates
(Splits should not deviate more than 3 seconds)
“Dream as if you’ll live forever; live as if you’ll die today.” -James Dean
A. Strict Press: 5, 5, 5, 5, 5 (90%)
B. Supine Ring Row: 3 X Max Effort
C. 3 Rounds for Time:
10 Handstand Push-Ups
“Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.” –Bruce Lee
Praxis Athletes: We are open and operating on a full schedule today and tomorrow so put your coats on and come in for the WOD! As usual, please register for classes on Zen Planner. If you are participating in the CrossFit Open remember to complete workout 14.1 and post your score by 8 PM EST tonight.
A. Back Squat: 5-5-5-5-5 (90%)
B. Band Pull-Aparts: 3 X Max Effort
C. 7-min AMRAP:
3 Burpee Box Jumps (24/20)
5 Wall Balls (20/14)
“If you’re capable of sending a legible text message between sets, you probably aren’t working hard enough.” -Dave Tate
With a Clock set for 12 min:
3 Min of Clean and Jerks 135/95
3 Min of Burpees
3 Min of Rowing for calories
3 Min of Box Jumps
Newport Crippler on Steroids -
45 Body Weight Back Squats
Run 1.25 miles
For those of you attending our first Endurance WOD, go back and see how you did on 12.03.13. Let’s see if you’ve improved!
“Empty your mind, be formless, shapeless — like water. Now you put water in a cup, it becomes the cup; You put water into a bottle it becomes the bottle; You put it in a teapot it becomes the teapot. Now water can flow or it can crash. Be water, my friend.” ― Bruce Lee