Mar 27, 2014

Friday 03.28.14


MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees (Over the Bar)

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees (Over the Bar)

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees (Over the Bar)

MASTERS WOMEN - includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees (Over the Bar)

Admin Notes: Main Open WOD session is Friday AM. 0545 athlete brief, show up early to get warmed up.
This workout 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 second counts in this workout. This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds.

Your score will the time it takes to complete all 168 repetitions. There is no time cap for this workout.   Do not round up. If you finish in 14:34.8, your score is 14:34.


Movement Standards:
For full details and score cards go to This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. Each repetition of the Burpee will be performed on alternating sides of the barbell.

Movement 1 = Thrusters. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
Movement 2 = Burpees. Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.


Dan R. said...

There is no shame in crawling into or out of a burpee as long as you jump the bar from both feet and land on both feet. I look forward to my recovery drink tonight that is Boulevard Wheat flavored.

Jared said...

Check the leader board. As of 1200 - Jacob is 5th in the world. Awesome to see that.

Andy said...

Yeah...despite a bunch of 14.5 no-reps from sliding on the wet floor and a pause to stop and tie his shoelaces. Pretty damn impressive.

Nick Talbot said...

I enjoyed my naps on the bubble floor provided by 14.5. It's amazing how pillow-like it is!

Sam Friend said...

I was a little disappointed by the leg workout I thought I was going to get this morning... Because... For the first hour or so after the WOD, I thought my traps were permanently flexed, and I didn't feel any soreness in my legs. Then, after sitting in class for 4 hours, I realized I did use my legs as I couldn't get out of the chair on the first attempt.

Erin Anderson said...

Great workout! Just visiting for a week but really impressed with the IMCF program and inclusive attitude. Thx for letting me drop in.

I checked my ego at the door and scaled it to 55#. Finished around 21 minutes. I definitely push myself harder in your group than I do back home in our small group. And my fitness was better when Mike and I were here at Leavenworth. That said just to encourage anyone who took a break or lost some fitness to check the ego and get back with it because cf is a great fitness program and the group is nothing but encouraging. No one said, "you could have RXed that workout last year!"

Good Luck Jacob and Mark!

Ross said...


Did this Friday night, really thought I could be in the 14s, yeah that Didn't happen, lost my legs from the burpees and ended up taking my power away on the thrusters, ended up muscling way too many thrusters... only got one no rep though. Time -16:39.
but one of the best things I saw was one lady who had must started CrossFit two weeks before the open, she did all 5 weeks and I saw her fight through 14.5 for 36+ minutes but she did every reps... love this sport...