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.

WOD – 12FEB15

CrossFit24LogoLarge

WOD:

For Time

10 – Shoulder to Overhead (145/105)
20 – Cal Row
30 – Back Squat (145/105)
40 – Burpees
50 – Sit Ups
60 – Double Unders

Post your results to the Whiteboard.

WOD – 06FEB15

LTW_7153

Skill:

Thruster
Find your 1 rep max.

WOD:

4 min AMRAP

2 – Thrusters (135/95)
4 – Bar Facing Burpees

rest 2 min

4 min AMRAP

2 – Thrusters (135/95)
4 – Bar Facing Burpees

rest 2 min

4 min AMRAP

2 – Thrusters (135/95)
4 – Bar Facing Burpees
Score = total reps

Post your results to the Whiteboard.