Monthly archives: February, 2015

Still Open 15.1

GREAT JOB EVERYONE THAT WENT TONIGHT!!!!!!!!!

Saturday Morning Crew its time to get after it!

 

Open Workout 15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
  (M 115 lb. /  F 75 lb.)

Workout 15.1a

1-rep-max clean and jerk

  6-minute time cap

 

** If you already hit workout you should STAY HOME and recover, if you show up you will only be doing rowing and some mobility!

 



Open Workout 15.1

Open Workout 15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
  (M 115 lb. /  F 75 lb.)

Workout 15.1a

 

1-rep-max clean and jerk

  6-minute time cap



Crossfit Open Open Gym

Due to the Crossfit Open Tomorrow and we Have NO clue what 15.1 will bring we will be opening the gym in an OPEN GYM format.

Come in and work on some stuff,

\stretch and work on mobility.

Talk to a coach about what you might expect Friday Night.

 

For those not participating in the open. Feel Free to ATTACK a workout you missed this week, They were all good ones!!!!

 



Time 4 the Open

STILL NOT TO LATE TO SIGN UP FOR THE OPEN!!!!!

 

WOD

4 Stations -each group will complete each station before moving on together

Station 1

5RFT
10 Power snatch 75/55
30 Double Unders

Station 2

4RFT
10 Thrusters 75/55
15 Toes to Bar

Station 3

3RFT
10 Shoulder to overhead 75/55
15 Box Jumps 24″/20″

Station 4

3min MAX Burpees to a Target (6inches above head)

 



What Will Your First Non- Paleo Meal Be???

With the open coming up this Friday, We are   Retesting the Row  for our Paleo Challenge.

Start getting your After Pictures ready we will be asking for them at end of the week, as well as final weigh ins

Warm up
2rds

Crab Walk<—->
10 KB squat to High pull
5/5 KB cleans

PVC – Clean and Jerk

Mobility – Banded wrist Mobility

 

Staion 1

20 mins to establish Max Clean and Jerk

 

Split up 2&3 stations and finish. work on any skills  while waiting to go

 

Station 2

Testing- 1000m Row

Station 3

3 Min Max cal on Air dyne

 

 



Pick it Up, Throw it Up!

 

 

 

WOD

30 Wall Balls 20/14
10 Deadlift 135/ 95
25 Wall Balls
10 Deadlift 155/105
20 Wall Balls
10 Deadlift 185/ 125
15 Wall Balls
10 Deadlift 205/ 145
10 Wall Balls
10 Deadlift 225/1555 Wall Balls
10 Deadlift 245/165

 

Scale Weights
95/ 65
105/ 75
125/ 85
145/ 95
155/ 105
165/ 125



Weekend Chipper

 

Warm Up

10 Mins Group Foam roller

20/20 SL LIne hops
10/10 SA OH Squat

Teams of 2

75 Bar Facing Burpees
60 Dball Slam50 Power Snatches 75/55
4 min of Handstand Hold ( Accumulate)
50 OH squats 75/55
60 DB shouldering
75 Bar Facing Burpees

 



3 Amigos

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WOD

AMRAP 8

Hand Release Pushups

KB Cleans (Alt.)

2,2..4,4..6,6……..

Rest 5 mins

10mins to Establish Heavy 2 Front Squats

Rest 5 Mins

EMOM 8

Lunge Walk with KB ( 18 ft. *3 mats)

KB Swing with Remaining Time

** Score is running Score of KB swings



Woooo!!!!! It’s Open Season

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Warm up-

50 ii Unders/ 150 singles

2 RDS
A.) KB Tripod 6/6B.) BPA’s15/15/15
C.) KB Get Ups 2/2
D.) Russian Hops  —->

 

WOD

Open Workout 12.3

AMRAP 18 mins

15 Box Jumps (24″/20″)
12 Push Press ( 115/75)
9 Toes to Bar

 

 

Register for the 2015 Open Here

https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

 



10 Rounds of Fun

Warm Up- GPP

10 min WOD Prep ( get everything set up for each station)

 

WOD

10 RDS

2 rds in Each Station

2:30 Work/ :45 sec REST/ Tranisition

1. MAX Muscle ups ( scales – 3 pull ups/ 3 ring Dips = 1   or 3 (feet elevated) Ring Row / 3 Ring Pushups = 1 )

2. Max Barbell Thrusters

3. A.) 15 Cal Row + remaining time Max Air Squats

B.) 20 Cal Airdyne + Remaining time Max Ab mat Situps

*  switch each round between the two

4. Max Burpee Box overs

5. REST

 



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