Super Hero Friday!

Super Hero Friday!

Well…14.4 is ON!

That means Friday Night Lights is gonna be super awesome with our Super Hero theme #seewhatididthere #ihopesoitwasobvious

Remember – as with all Open workouts regular training days and basically everything we do here at High Voltage:

1 – Have fun. Whether you’re going to take on Froning & Briggs on this WOD or get your first score to input on the Games site…bring your most awesome.

2- Good technique requires less oxygen and is less taxing on your body. Remember – technique first then intensity.

3- Can’t do muscle ups? On this WOD – if you run into this problem on this WOD…it means you made it FAR! Trust me – the toes to bar wall ball & power cleans are going to be PLENTY challenging for most people in the world 🙂 And – we can always ‘scale’ to pull ups [but those reps will not count officially – just for in-house]

4- Push everyone else around you. We’re stronger together…and you & your energy & your costumes ARE NEEDED!

Friday’s Training: 14.4 CrossFit Open 

Scale weight & movements as needed; our coaches are all here to help you conquer this!

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