Friday 02.27.15

21-row

WARM-UP:
PVC Mobility
500m Row
2 Rounds of:
10 Air Squats
10 Hollow Rocks
5 Burpees

BB Burgener Warm-up

10:00 to warm up DL, Snatch, & C&J

METCON
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

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.

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.

Special Tiebreak
Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.

Affiliates will be responsible for validating that an athlete’s body weight is within their weight class. If an athlete opts not to submit their body weight they will still have a valid score for Workout 15.1a, but they will be ranked lower than athletes that lifted the same amount of weight and also submitted their body weight.

Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division for Workout 15.1
• Plates to load for your max clean and jerk (no smaller than ½ lb.)

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra plates, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights for Workout 15.1 in kilograms are 52 / 34 kg for Rx’d, 38 / 25 kg for Scaled, Masters and Teens, and 29 / 20 kg for Scaled Masters and Scaled Teens. If you lift with kilogram plates you will need to convert your results to pounds when submitting your score. Remember, when lifting with pound plates a 20-kg barbell will count as 45 lb. and a 15-kg barbell will count as 35 lb.

Workout 15.1 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
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.)

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

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Thursday 02.26.15

15-jump-mike

WARM UP
PVC Mobility
Row 500m
2 Rounds:
20 Parnter Wallball tosses
2 Wall Climbs
10 partner wallball sit-ups

STRENGTH
Turkish Get-ups
Perform 2 Get-ups per arm every minute for 10:00
Elements: 25/15
Fitness: 35/25
Performance: 44/30
Competition: 53/35

METCON
4 RFT:
200M Run
10 Ring Dips
2 Rope Climbs
Elements: box dips, ring rows
Fitness: Box dips, ring rows
Performance: Assisted dips, seated rope pulls to standing
Competition: as Rx’d

AP: Tabata plank holds

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Wednesday 02.25.15

24-row

WARM UP
PVC Mobility
2 Rounds:
Jog 200m
20 Slam Balls
30 Jumping Jacks
10 Push-ups

STRENGTH
Split Jerk 1-1-1-1-1-1-1
AS heavy as possible

METCON
12:00 AMRAP
6 Power Snatch
12 SDHP
24 DU
Elements: 55/35
Fitness: 65/45; 2x su
Performance: 75/55; 3x su
Competition: 115/75

AP: 3×15 GHD Sit-ups

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Tuesday 02.24.15

22-snatch

WARM UP
PVC Mobility
Jog 400m
Dymanic Warm-up

Stretch and movement prep for workout

METCON
Short Barbara
3 Rounds for Time w/3:00 mandatory rest between rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Score = total time including rest

Elements: ring rows, knew push-ups
Fitness: ring rows, knee push-ups
Performance: Assisted pull-ups or knee push-ups
Competition: as Rx’d

AP: Mobility

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Monday 02.23.15

24-pullups

WARM UP
PVC Mobility
Row 400m
3 Rounds:
10 Air Squats
15 Sit-ups
20 Mountain Climbers

STRENGTH
Back Squats
Every 2 minutes for 10 minutes
5 Back Squats, add 5-10lbs from previous week

METCON
21 Hang Squat Cleans
15 Power Jerks
15 Hang Squat Cleans
12 Power Jerks
9 Hang Squat Cleans
9 Power Jerks
Elements: 55/35#
Fitness: 75/55#
Performance: 115/85#
Competition: 155/105#

AP: 30 Hollow rockers / 30 Superman rockers

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Sunday 02.22.15

Open Gym 10:00 – 12:00

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Saturday 02.21.15

9:15am Team WOD =
2 person teams – complete work below for time; team chooses reps/rounds (work may be broken up as desired)

10 x 200m relay
20 rope climbs (sub x 3 pull ups)
60 power cleans (C = 155/105; P = 135/85; F = 95/55)
100 slam balls
100 anchored (by partner) slam ball weighted sit ups

10:00am Hero WOD =
Jack
AMRAP in 20:00 = 10 push press (115/80), 10 kb (53/35), 10 box (24/20)

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Friday 02.20.15

19-jump

WARM UP
PVC Mobility
400M Row
3x
5 Walk Out Push Ups
10 Russian KB Swings
15 Lunges

SKILL/STRENGTH
1rm Weighted Dead-Hang Pull Up

METCON
12:00 AMRAP
3-3, 6-6, 9-9, 12-12… etc
Toes-2-Bar
Wall Ball Shots
Elements:
Fitness: 16/10, Weighted MedBall Sit Up
Performance: 20/14; scaled t2b
Competition: 30/20

AP: Tabata Abs * coach’s choice*

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Thursday 02.19.15

23-cleanjerk

WARM UP
PVC Mobility
400M Row
3x
10 Slam Balls
50m Bear Crawl
10 Slam Ball Thrusters + Slam Ball (from the ground each time)

STAMINA
5x
Row 45 seconds on, 45 seconds off – for meters; score = highest round

METCON
4 RFT:
10 DB Weighted Box Step On/Overs
100m Farmers Carry
5 Wall Climbs
Elements: 20+/15+; 12/2×45#
Fitness: 30+/20+; 16/12
Performance: 45+/30+; 20/16
Competition: 60+/45+; 20/16

AP: 60 sledge swings (30 per side)

7:00pm – Thursday Night Competition Class – this is the only class offered at this time and is for experienced CrossFitters.

WARM-UP:
400m Run/500m Row
3 Rounds of:
20 Double Unders
10 Sit-ups
Mobilize and Stretch

WOD 1:
10:00 Jerk EMOM
From the rack, AHAP in the 10 attempts

WOD 2:
Start the clock
21-15-9
Power Cleans 155/105#
T2B

9-15-21
Squat Cleans 125/85#
GHD Sit-ups

9-6-3
Squat Snatch 135#/95#
10 Cal Airdyne between sets.

Score = Final Time

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Wednesday 02.18.15

22-event2

WARM UP
PVC Mobility
400M Run
3x
3 Strict Pull Ups or 5 Ring Rows
10 Lunge + PVC Pass Thru
20 SU Jump Rope

SKILL/STRENGTH
Push Jerks
5×3 (power, power, split)
focus on form

METCON
16:00 AMRAP
10 Chest-to-bar pull-ups
20 Back squats
30 Double Unders
Elements: 55/35, Ring Rows; SU
Fitness: 65/45, Banded Pull Ups/ Ring Rows; SU x 2
Performance: 95/65, regular pull ups, banded pull ups; DU or SU x 3
Competition: 95/65

AP: Tabata Flutter Kicks

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