March 1, 2015

Rest Day

February 28, 2015

Rest Day

February 27, 2015

CrossFit Open WOD 15.1

Workout 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.

February 26, 2015

Reminder: NO YOGA TONIGHT!

Strength: 5×5 Sumo Deadlift (no high pull deadlift only)

For Time:

1000m Row

Then……

As Many Rounds As Possible in 12 Minutes of:

15 Bar Facing Burpees

5 Thrusters (95/65)


February 25, 2015

Happy Birthday Brailee!

3 Rounds For Time of:

100 Squats

50 Box Jumps

25 Clean and Jerks (65/45)

February 24, 2015

Strength: Drop Drill + Overhead Squat Practice

Open WOD 14.1

Men-Includes masters up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

30 Double Unders

15 Power Snatch (75lb)

Women-includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 Minutes of:

30 Double Unders

15 Power Snatch (55lb)

Masters Men-55+

Complete as many rounds and reps as possible in 10 minutes of:

30 Double Unders

15 Power Snatch (65lb)

Masters Women 55+

Complete as many rounds and reps as possible in 10 minutes of:

30 Double Unders

15 Power Snatch (45lbs)

February 23, 2015

Strength: Back Squat 3 sets of 5 pausing for 3 seconds at the bottom of each squat 50% of 1RM

For Time:

10-9-8-7-6-5-4-3-2-1

Push Press (115/85)

Weighted Sit-Ups (20/15)

February 22, 2015

Rest Day

February 21, 2015

Rest Day

February 20, 2015

Strength: Deadlift 60%x5 65%x5 70%x5

Every Minute On the Minute for 10 Minutes of:

Even:  5 Strict Pull Ups

Odd: 5 Strict Chin Ups