WOD 2.27.15 CrossFit Open : 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

Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

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.

WOD 10.10.14 Friday… “Gym-nasty”

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A. With a 20 minute running clock

Goat Work: Choose one:

If you do not have pull-ups:

  • 3 sets of band-assisted pull-ups – target 8-10 reps, chin WELL over the bar
    Rest 60 seconds between sets
    If you get more than 10 in all sets, use a lighter band so it’s hard to get 8 reps per set.
  • 3 sets of ring rows – target 8-10 reps, rings to chest (fully Prone)
    Rest 60 seconds between sets
    If you get more than 10 in all sets, adjust the feet to make it hard to get 8 reps per set (try to get fully Prone).
  • 3 sets of 10 dumbbell or barbell biceps curls (AHAP)
    Rest 60 seconds between sets

If you do not have muscle-ups:

  • 3 sets of max false-grip ring pull-ups
    Rest 60 seconds between reps
    Pull the rings as deep as possible – right into your armpits if possible
  • 3 sets of 5 ring-row transitions Demo: http://www.youtube.com/watch?v=wxzOrYbSf5k
    Rest 60 seconds between sets
  • 3 sets of dips – bars or rings, targeting 8-10 reps
    If you get more than 10 in all sets, adjust the assistance or add resistance to make it
    hard to get 8 reps per set.

If you do not have kipping:

If you do not have Handstands:

  • Level 1 – 60-Second Wall Plank
  • Level 2 – 60-Second Wall Handstand
  • Level 3 – Pirouette Bail (Check out more about the pirouette bail here.)
  • Level 4 – Kick-up and Freestanding Control

28-day-handstand-challenge-how-to-do-a-handstand/

B. 5 Rounds NFT

  • 200m Run
  • 12 Thrusters
  • 9 Weighted Push-ups
  • 6  Tire Flips

WOD 6.18.14 WEdnesday

A. Clean Technique Complex

2 sets of thecomplex will be completed, one set with the bar only (or PVC) and one set with approximately 20-30% body weight.

  • Halting clean deadlift – 3 position (1 inch off floor, above knee, high hang – hold each 3 sec) x 6
  • Clean Pull from high hang x 6
  • Power Clean + Front Squat x 6(1+1)
  • Full Clean x 6
  • Split jerk x 6

B. Tempo Back Squats: 32×1

  • 6-6-6-6

C. 4 RFT

  • 20 slam balls (20/15#)
  • 25 (2-count) hi-knee running in place

D. 3 sets not for time:

  • 50m Offset Farmer’s carry (KB 50/30#)
  • 10 Weighted pushups (45/25# plate)

E.  2 sets: (Optional)

  • 3 TGU/side
  • 10 T2B

 

WOD 12.6.13 Friday

A. 5 Sets – Climbing

3 Position Squat Clean:

  • Below Knee
  • Above Knee
  • Mid thigh (Pockets)
  • GO!!!!!!!!!!

B. EMOM 12

  • Even: 2 Squat Cleans (Weight is your choice)
  • Odd: Max Effort STRICT Pullup (10 rep max)

C. 4x

  • 8 T2B or K2E
  • 20 Double unders (80 singles)
  • 5 Ring v-flyes (hold 5s)

WOD 11.13.13 Wednesday

A. EMOM 10

  • 4 Push Press (Please find a weight that is CHALLENGING!)

B. Partner WOD/ AMRAP 20

  1. Partner A: Run 100m w/ heavy MedBall (20/16)
  2. Partner B: Does Reps of Work*

*Work: (count reps while partner runs; Each partner does the exercises in order and then starts back at the top of the list with thrusters.)

  • Thrusters
  • Toes to Bar
  • DB Renegade Rows
  •  Burpees
  • V-ups

C. 4x (optional)

  • 10 PVC OH Wall Squats
  • 20-30  battle rope reps

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WOD 7.23.13

 

Level 1- Fitness

A. 3 Rounds
8 Push Press (clean from the floor)
30 Sec Rest
3 KB Turkish Get-Ups (each side)
30 Sec Rest

B. AMRAP 12
7 Push Press (65/55)
7 Slam Ball (20/10)
7 V-Ups

C. 3 Rounds
5 Snatch Balance (light)
5 Overhead Squats

Level 2- Performance

A. 3 Rounds
3 Push Press
30 Sec Rest
3 Turkish Get-Ups (each side)
30 Sec Rest

B. AMRAP 5
7 Push Press (95/65)
7 Slam Ball (20/14)
7 Toes to Bar
2 Min Rest
AMRAP 5
7 Push Press (95/65)
7 Slam Ball (20/14)
7 Toes to Bar

C. 3 Rounds
5 Snatch Balance (light)
5 Overhead Squats

 overhead squat outline