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General/ Competitive Fitness 03.21.14


General/ Competitive Fitness 03.21.14

I will be bringing the Grill out and cooking some carne asada tomorrow evening (4ish-6) for those that plan on coming out. Bring your friends and family and lets cheer on everyone competing in 14.4. Nothing crazy just some tortillas and meat if you want to bring a side dish that is totally up to you.

The fun starts from 3:30-6:30. We will still be running normal class times  like always so don’t skip out because you aren’t doing the open:).

Please like this post on FB if you plan on attending so I have an idea of how much food to buy.  Let’s have some fun and start the weekend off the right way!!

Prep Work
Start with either 400M Jog or 500M Row Then
20 Beat swings (focusing on opening up the shoulders and then pulling back with lats)
Partner assisted hip stretch
Equipment set up then
Open Prep 10 Min (working up to weight on movements/pre-game mindset)


WOD 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

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.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.

For example, a male athlete finishes all the reps up to and including 10 calories of rowing in his second round, for a total of 210 reps. This is his score. He finished his 30th clean at 10:05, and his 20th muscle-up at 13:10. In this case he will enter 13:10 as his time in the tiebreak field. This athlete would be ranked above someone who got 210 reps and a tiebreak time of 13:20, but below someone with 210 reps and a tiebreak time of 13:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

• An indoor rower with a monitor that measures calories
• Pull-up bar
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at the specified height
• Barbell
• Plates to load to the appropriate weight for your division
• A set of gymnastic rings hung so you can successfully perform a muscle-up

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are: 9-kg ball and 61-kg clean for the Men, 6-kg ball and 43-kg clean for the Women, 9-kg ball and 52-kg clean for the Masters Men, 4-kg ball and 29-kg clean for the Masters Women.

Video Submission Standards

Click here to see an example of a valid video submission.

Prior to starting, film the measuring of the height of the wall-ball target, as well as the weight of the ball, the barbell and the plates so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the movements from the side so it is clear that: 60 calories are rowed, the feet can be seen behind the plane of the bar at the bottom, and in contact with the bar at the top of the toes-to-bars, proper depth and height is being reached on the wall-ball shots, elbows are in front of the bar while standing tall with the barbell on the clean, and that lockout is shown at the bottom and top of the muscle-up.

Depending on the layout of your gym, the other person in the frame may need to move the camera during the workout so it is clear all standards are being met for each movement. This includes being able to clearly see the monitor of the rower set to zero at the start and at least 60 calories prior to moving to the toes-to-bars.


Cool Down
General Warmup
Post results to website
Also if judged


17 Responses

  1. Jonathan Douglas

    Got it done this morning, joined the 6am class to steal some of their breathing space. This week’s open definitely felt like a grind, the constant movement was a different feel … 50 T2B?!

    11:09, thereabouts to get off the last Power Clean, not a single muscle was done … not one!
    Rowing technique could use some work on efficiency, thought i’d get through the 60cals a bit sooner. Toes to bar, ended up being all singles, otherwise, it would have been the undoing. Wall balls became basketball shots, mostly arms … KOBE!, cleans were done in singles. Enjoy Friday Night Lights!

    Oh, next up is convincing the coaches for new t-shirts … “A quickie and Crossfit, all I need!”

    … get your mind out the gutter.

  2. Tasha M

    -Wish I knew what my row time was.
    -Did mostly Beat Swings, some knees to chest and attempted a couple toes to bar, but failed. REALLY want to work on these, I am so close!
    -I DID 50 wallballs.. REALLY??!!! lol and that’s as far as I got!

  3. Dirk B

    180 reps 12:39, again mentally this was easier on paper, I honestly though going in I’d could do 40 straight, then lowered my positive thinking to take it easy at 20n20… When actually it was 14/6/10/10. I guess I keep forgetting I’m not the 185# 19 year old any more. I’m now motivated to get a muscle up. I’ll get it before June the 28th. Ok this thing wiped me out, peace.

  4. T$

    Don’t know my row time or T2b time finished wall balls and into cleans but didn’t finish the cleans. It didn’t help that some other chic stole my bar and my wall ball in the middle. I really wanted to punch her in the face (honest) but thanks to God for giving me restraint . Finished at 171. My callous ripped in the last 5 t2b so every clean was painful but I just tried to turn it off.

  5. Cory Van Tress

    162. My toes 2 bar were pretty terrible. Probably on them until after the 10 minute mark, felt I moved through the wall balls fairly good, but didn’t leave enough time to get get through the cleans. Cleans did feel as heavy as I thought they would after all that, but I was fairly gassed. Gave my best effort I had that day

  6. Lindsay Sinnes

    Whoop Whoop! Did the row and finished ALL 50 T2B 🙂
    The 12.3 open was an 18 minute AMRAP of 15 box jumps, 12 push press and 9 T2B. I spent 17 minutes trying to get one T2B…very excited!!
    And I did tear my hand with 10 to go…

  7. Jim

    Sorry Coaches for posting this late. Completed 14.4 with 155 total reps.
    I came off the row at around 2:45, then did the Toes to Bar in singles, they were a lot more taxing than I thought they would be, then I broke the Wall Balls In sets of 6’s and 5’s, I had 1 minute for the Cleans, managed to get 5. Thanks Jose for pushing me. 14.4 was much harder than it looked.

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