Saturday, March 1 – Class
February 28, 2014
Monday, March 3
March 2, 2014


3 Rounds of
15 Squats
10 Supine Scorpion
5 Dolphin Push-Ups
15 Band Good Mornings
10 Scorpion
5 Plank-to-Squat

2x 1 minute SLF w/ ER each side

Strength – Pause Back Squat
1 x 10 w/ bar
1 x 5 @ 35%
1 x 5 @ 50 %
1 x 5 @ 65%
1 x 3 @ 75%
3 x 3 @ 80%

Team MetCon
Teams of 3-4*, complete a 12min AMRAP of
12 Single Arm DB OH Step ups (6 per leg)
16 KB Front Rack Lunges (8 per leg)
20 Plate Russian Twists (10 per side)
* work through the movements follow the leader style, with each teammate beginning with the Step-Ups

Spinal twist w/ Hip cross 90 seconds each direction, each side


  1. Dray says:

    Hooray for squat day! Dave, Dave and I worked together – Dave L. and I added a bit more weight than I had planned, pushing up to 180# which felt pretty good. And the metcon felt pretty good, had been worried about the DB OH step-ups but that wasn’t bad at all.

    The real fun came after class, though! Another couple groups of people tackling 14.1, another really inspiring and intense show! Loved seeing this story on the crossfit site and I completely agree that seeing people tackle this workout who barely or didn’t have DUs was as if not more exciting than seeing people pushing 7+ rounds!

  2. Katie says:

    I was sore in a lot of places after yesterday, and this warm-up made me feel so much better!! I subbed good mornings and worked up to 98#, which felt very doable, but I didn’t want to push the weight today. Metcon was tough!! 15# DB for OH step-ups, 15# KB for lunges, subbed side bends with 20# DB for Russian twists. For the last 2 rounds I dropped the DB on the step-ups, because I wasn’t able to keep my core tight and my hips were doing crazy things. Lunges were by far the worst!! Thank you to Megan and Robin for tolerating my slow pace.

    Great job to everyone who did 14.1 today!!! It was so much fun to watch everyone push themselves, especially Coach Steph, who I was worried might pass out afterwards. 🙂 And a special congrats to Bethany and Emily on not only getting their first DUs, but getting a LOT of them!!!! Awesome stuff. There’s just something about the Open!!