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WOD Archives: February 2015

The CrossFit Open 3/1/15

The CrossFit Open 2015 – 15.1 & 15.1a Workout 15.1 9-minute AMRAP: 15 toes-to-bars 10 deadlifts 5 snatches (#115/75) *Scaled – HKR / GTO allowed in place of snatches / (#85/55) right into… Workout 15.1a 1-rep-max clean and jerk 6-minute time cap MORE »

Barbell and Partner Saturday 2/28/2015

9AM Barbell class A. Snatch; A.a Every 30 sec, 1 rep @ 60-70% x 3 Mins (6 total) A.b EMOM, 1 rep 3 minutes (building) B. C&J; 70-80% x 3 singles C. FS; 1-2 reps x 3 sets *Open Athletes A. stay under 80% on. B. 5 Hanging Knee Raise, 5 Deadlifts, 5 Snatch x 3 then C&J DO NOT DO PARTNER CLASS! 10AM Partner Workout With one athlete working at a time: 12-9-6, x 3 rounds thruster,... MORE »

Friday 2/27/2015

Warm up Tabata Squat Gymnastics; 12 Min EMOM 1st – Ring/Bar Rows x 8-10 2nd – HS Holds; 20 secs 3rd – Dips / Ring dips x 6-8 4th – Hollow Hold x 30 secs Capacity Test 2K @ Time Trial Pace MORE »

Thursday 2/26/2015

A. Press; 5 @ 80%, 3 @ 90%, 1+ @ 100% B. Press 3 x 10 @ 70-75% + 3 Rounds 500m Row 20 Push Press @ 95/65# 20 Box Jumps @ 24/20″ MORE »

Wednesday 2/25/2015

A. Squat; 3 each @ 85%, 90%, 93-95%(+) B.1 B. Rack Walking Lunge 3 x 16 B.2 Tall Box jump 3 x 5 + 30 Curtis P’s @ 95/65# 1 Clean 1 Lunge / Leg 1 Push Press *with Squat Clean instead of Power Clean MORE »

Tuesday 2/23/2014

Warm Up Heavy Single in TGU *any object Conditioning Every 4 min x 4 5 Hang Power Snatch @ 115/75# 7 Burpees 10/7 Cal Row + Every 4 mins x 4 5 Hang Power Cleans @ 135/95# 15 Russian KBS 10/7 Cal Row MORE »

Monday 2/23/2015

A. Bench; 3 each @ 85%, 90%, 93-95%(+) B.1 Chins 3 x 15, R30 B.2 EROM Push-ups 3 x 20, R30 *add weight if possible + 3 Rounds 25 KBS @ 50/35# 20 Wall Ball @ 20/14# 15 Push-ups 20 Cal Row MORE »

Endurance Sunday 2/22/15

Endurance Sunday 25 minute AMRAP (score = total meters) PARTNER WOD P1: 400m row p2: 10 wall balls, 12 weighted sit ups, 14 box jumps MORE »

Saturday

8AM & 9AM BB class A. Snatch; 90%x1x3 B. FS + Jerk; 1+1 @ 75-85% of C&J x 8 reps – EMOM C. Hip Clean + Clean (pause above knee); 1+1 x 3-4 sets 10AM – Ability Workout Come one, come all! MORE »

Friday 2/20/2015

A. Deadlift; 3 each @ 85%, 90%, 93-95%(+) B.1 GHR 4 x 12-15 B.2 Hanging Leg raises 4 x 10-12 + 20 Deadlifts @ 185/125# 10 Box Jumps, U&O @ 30/24″ 15 Deadlifts @ 215/145# 15 Box Jumps 10 Deadlifts @ 245/165# 20 Box Jumps MORE »