New to CrossFit?
Blog Archives and Benchmarks
« Friday March 21, 2014 | Main | Wednesday March 19, 2014 »

Thursday March 20, 2014


The American River at Coloma, where I spent my last 3 days.  Don't be too jealous... on the other side of me were like 150 crazy 4th graders.  Still an amazing part of the state though. 





  • This week's workout gets announced tonight at 5pm!... and did you know that there is a live show on the Games website every week where CrossFit HQ debuts the latest OPEN workout by putting two of the world's top CrossFitters against one another in a head to head showdown.  It's a pretty fun way to get the workout details... watching two of the best in the world crush it.  And even if you can't watch it live at 5pm, you can still watch the entire thing anytime in the archived footage, also on the Games site.   
  • Week 4 of the OPEN house happens this Saturday from 930 to noonish.  Come by, get the workout done, and cheer on your fellow Cadence athletes, including our Regionals hopefulls! This also means of course we're only holding the 730am and 830am classes on Saturday for a couple more weeks.






A. snatch: to a heavy single

B. 50 turkish get-ups for time

*if you're registered for the OPEN, keep the weight light... if not, go ahead and challenge yourself.

C.  Max reps toes to bar - if you're competing in the OPEN on Fri or Sat, make one attempt only.  Otherwise, make 3 attempts at max reps, resting 2-3 min bt efforts.







3 rounds for time

  • 400m run 
  • 50 goblet lunges
  • 40 sit ups 
  • 30 wall balls
  • 20 burpees 





*rest day







A. SMR: worst stuff

B. 2 min stretch on each:

  • pigeon/figure 4
  • quads/hip flexors 
  • hammies





Post results and thoughts to comments.

PrintView Printer Friendly Version

Reader Comments (3)

A. 135 (3 attempts at 165)
B. 35# KB: 12:53
C. 25

March 20, 2014 | Unregistered CommenterJake C.

My prediction for comp:

15 min
Clean and jerk



March 20, 2014 | Unregistered CommenterJ warren

A) 95#
B) 18# 8:59
C) 15

March 20, 2014 | Unregistered CommenterKindra

PostPost a New Comment

Enter your information below to add a new comment.

My response is on my own website »
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>