WOD 28FEB15

Warm Up: 2rds of: 10-Burpee Broad Jumps, 8-V Roll Ups, 10-Good Mornings, 10-OHS (PVC)

WOD:

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

WOD 27FEB15

Warm Up: 400m Run “then” 2Rds of: 10-Abmat Sit Ups, 10-Pass Throughs, 10-OHS (PVC), 10-Good Mornings

Have it your way day! Work on your Olympic Lifts is suggested or 2.5K Row

Mobilize, stretch.

Correction: Judging Course costs $10 sorry, this is not required but it’s knowledge that will help registered athletes.

2015 CrossFit Open WOD 15.1/15.1a are posted.   http://games.crossfit.com/workouts/the-open

Fridays and Saturdays are going to be the best days to attempted these Open WODs.

We are here for you and will do our best to judge you on as many attempts as you would like to make at this first WOD of the Open.

Saturday Schedule

0800-0900 Open WOD attempts

0900-1000 Normal class

1000-1100 Open WOD attempts

Registered athletes: Let your coaches know if these times work for you. I highly recommend that you watch the youtube video which is linked to the CF games site for 15.1……. Let the Games begin.

WOD 26FEB15

Warm Up: 2 Rds of: 10-Burpees, 10-Pass Throughs, 10-Jumping Squats, 15-Abmat Sit Ups

Strength: Snatch Work, 3 position drills, focus on speed under the bar. 20min +/-

WOD: EMOtM for 10 min:

50m Sprints (1 sprint per minute=10 sprints)

“then”

Walk on your hands for as far as you can. measure distance

or

Max effort Handstand Push Ups

or

Handstand hold as long as you can, or train and practice handstand technique.

WOD 25FEB15

Warm Up: 2Rds of: 200m Run, 30sec Handstand Hold, 15-Walking Lunges, 15-HollowRocks

Strength: Clean up your “Clean” 10/15 min.

WOD: “Cindy”

AMRAP in 20 min.

5 – Pull Ups

10 – HR Push Ups

15 – Air Squats

*****Attention 2015 CrossFit Open Registered Athletes*****

This is not required but recommended. LINK  https://oc.crossfit.com/     IT’S FREE

That is the link to the judging certification so that you will understand the movement standards that are required for every successful rep that your judges will be evaluating you on.

Move to the standard!!! “NO-REPs” are a huge energy waste and they are psychologically defeating. Slow is smooth, smooth is fast.

WOD 24FEB15

Warm Up: 2Rds of: 200m run, 30sec Handstand hold, 5-Inch Worms, 15-OH walking lunges (PVC)

Strength: Snatch work 20-25 min. 3 positions, lighter weight higher reps

WOD: 2min max effort:

Front Squats 95/65 lbs

2min rest

2min max effort:

Toes to Bar

2min rest

2min max effort:

Abmat sit ups

3 different scores for this wod.

WOD 23FEB15

Warm Up: 2Rds of: 10-Burpee Broad Jumps, 10-Pass Throughs, 10-Toes to Wall, 10-HR Push Ups

Skill: Rope Climbs and or pull up progression 10-15min +/-

WOD: 3 Rounds for time:

15 – OHS 95/65 lbs

15 – Wiper Blades (same bar) L+R touch=1

15 – Ring Dips (scale to box dips)

400m Run

WOD 21FEB15

Warm Up: 15-HR Push Ups, 15-Air Squats, 15-Abmat Sit Ups, 15-Pass Throughs

WOD: “Holbrook”

10 Rouns for time of:

5 – Thrusters 115/75 lbs

10 – Pull Ups

100m Sprint (sidewalk to the left and back)

Rest one min******* (optional) the rest is part of the WOD but if you want to keep going then go.

WOD 20FEB15

Warm Up: 2 Rds of: 200m Run, 10-HR Push Ups, 10-3sec. Superman holds, 15-HollowRocks

WOD: “Chipper”

45 – T2B

45 – Overhead Walking Lunges 45/25 lbs

30 – Deadlifts 135/95 lbs

30 – G2OH 135/95 lbs

15 – K2E

15 – Walking Lunges

5 – Deadlifts 135/95 lbs

5 – G2OH 135/95 lbs

WOD 19FEB15

Warm Up: 400m Run, 15-HollowRocks, 15-T2B, 15-HR Push Ups, 10-Air Squats

Have it your way day! Mobilize, stretch, work on your weaknesses, make up a missed WOD or your Programmer recommends

WOD: “Annie”” Backwards

for time: 10-20-30-40-50

Abmat Sit Ups

Double Unders

if you want more

“Grace”

30 – Clean Jerks 135/95 lbs

WOD 18FEB15

Warm Up: 2 Rds of: 200m Run, 10-Pass Throughs, 15-Toes to Wall, 15-Walking Lunges

Strength: Power Snatch 5 rds of 3 reps. Try to increase weight each round.

WOD: Alternating Tabata:

Strict Press 95/65 lbs

Kayaks 45/35 lbs KB ( Seated feet up moving KB from side to side)

Rest 2 min. Whiteboard your score for the this set.

“Then”

Alternating Tabata:

Kettle Bell Swings 45/35 lbs

Goblet Squats 45/35 lbs

tabata= 8 Rds of 20sec. Of work, 10sec of rest. You will do each movement a total of 4 times. A Tabata lasts 3min 50sec.

The trick is to maintain a high rep total per movement without burning out. Your score is the lowest rep total per movement, per 20sec of work. So if the 1st round you did 20 reps and the last round you did 3 your score would be 3. So pick a number that you can attain each round for a higher score. There will be 4 scores for this WOD.