WOD – 06MAR15

2015Open-logo-week2

WOD:

CrossFit Games Open Workout

15.2

is

14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Post your results to the Whiteboard.

WOD – 27FEB15

2015Open-logo-week1

WOD:

CrossFit Open 15.1

With a 15 min running clock:

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.)

then

WORKOUT 15.1a

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

Post your results to the Whiteboard.

WOD – 24FEB15

LTW_7151

WOD:

For Time

30 – Pistols
15 – Shoulder to Overhead (135/95)

20 – Pistols
10 – Shoulder to Overhead

10 – Pistols
5 – Shoulder to Overhead

Post your results to the Whiteboard.

WOD – 23FEB15

OPEN 14.4

WOD:

CrossFit Games Open Workout 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Post your results to the Whiteboard.

WOD – 21FEB15

IMG_0214

Skill:

3 sets of

60 sec Ring L-sit Hold
rest 30 sec
60 sec Handstand Hold
rest 30 sec

WOD:

6 Min AMRAP

3 – Squat Snatches (135/95)
6 – Bar Over Burpees
9 – Chest 2 Bar Pull Ups

rest 4 min

6 Min AMRAP

3 – Squat Snatches (115/75)
6 – Bar Over Burpees
9 – Chest 2 Bar Pull Ups

rest 4 min

6 Min AMRAP

3 – Squat Snatches (95/65)
6 – Bar Over Burpees
9 – Chest 2 Bar Pull Ups

Post your results to the Whiteboard.

WOD – 20FEB15

BG main

WOD:

For Time

Down and Back Up

10 – HSPU
9 – Box Jumps (24/20)
8 – Overhead Squats (95/65)
7 – Wall Balls (20/14) 10 ft
6 – Sumo Deadlift High Pull (95/65)
5 – Clapping Push Ups
4 – Strict Press (95/65)
3 – Bar Muscle Ups
2 – Rope Climbs
100m – Run

Post your results to the Whiteboard.

WOD – 18FEB15

LTW_7152

WOD:

100 – Double Unders
20 – Front Squats (115/85)
75 – Double Unders
15 – Front Squats
50 – Double Unders
10 – Front Squats
25 – Double Unders
5 – Front Squats

Post your results to the Whiteboard.

WOD – 13FEB15

CrossFit24Logo

WOD:

10 Min AMRAP

1 mile – Run
Max Rep Power Cleans (95/65)

then

8 min AMRAP

1200m – Run
Max Rep Push Press (95/65)

then

6 min AMRAP

800m – Run
Max Rep Burpees

Post your results to the Whiteboard.