WOD:

CrossFit Games Open Workout 15.1

Watch HERE to see it announced live @ 8pm tonight

There will be scaling options! Come in, throw down and have some fun!

WOD:

Option 1: REST DAY!!! If you plan on coming in Friday and hitting the First CrossFit Open workout of 2015 REST UP today!

Option 2: What’s the TABATA with you?

Airdyne

Plank

KB High Pull (53/35)

Push Press (75/55)

WOD:

Option 1:

A. 15 mins to build to a heavy 1 rep Snatch

B. EMOM x 10

ODD: Back Squat x 3 @ 80%

EVEN: Muscle-up x 1-3 or Ring Dip x 3-6

C. Banded Mobility!

Option 2:

20 min AMRAP

15 Push-ups

20 OH Lunges (45/25)

25 Anchored Sit-ups

WOD:

A. 3 Sets for times:

15 Box Jumps (24/20)

10 Toes2Bar

rest 1 minute between sets

rest as needed before starting B.

B. 3 Sets for times:

50 Double-unders

20 Wallballs (20/14)

rest 2 minutes between sets

rest as needed before starting C.

C. 3 Sets for times:

500m row

25 KB Swings (53/35)

rest 3 minutes between sets

Please scale reps according to your ability. Here’s an example of a scaled rep scheme (12 BJ/6 T2B, 30 DUs/15 WBs…)

ARE YOU READY FOR THE OPEN?

This Friday we will be doing the first CrossFit Open Workout of 2015!!

 WOD:

Option 1:

A. 15 mins to build to today’s heavy 1 RM Clean & Jerk

B. Max Reps

:60 Ground2Overhead (185/115)(135/95)

:60 rest

:60 G2OH (155/105)(115/85)

:60 rest

:60 G2OH (135/95)(95/65)

C. EMOM x 5

7-10 Pull-Ups

7-10 Burpees

Sprint through to finish this within the minute

Pick a tough but doable rep scheme

Option 2:

100 DB Thrusters

5 burpees EMOM

start with 5 burpees

WOD:

A. 12 mins to build to a heavy 1 rep max Overhead Squat

Don’t feel comfortable working heavy in the OHS?

Use a lighter weight and do 3 reps of a 4 second pause OHS

See if you can build confidence and then weight over 12 mins

B. 2 sets

2 min Airdyne Sprint

2 min rest

2 min Man-Makers (video)

2 min rest

2 min Wall Walks (video)

2 min rest

WOD:

3 Rounds

15 Dips

15 Wallballs

rest 4 minutes

3 Rounds

15 Pull-Ups

15 Box Jumps (30/24)

WOD:

A. Bench Press (come in with numbers already calculated)

5 @ 65%

3 @ 75%

1 @ 85%

3 @ 80%

2 @ 85%

1 @ 90%

8 @ 80%

8 @ 80%

rest 2 mins between sets

B. A game of Rowling (video)

10 KB Swings immediately after each “Rowl”

WOD:

Teams of 2

7 Rounds each

7 Toes2Bar

7 Burpees

25 Double-Unders

then 50 HSPUs as a team

Time Cap: 30 mins

Due to the weather we are not having our 5am or 6am class. This will hopefully give us enough time to properly clear the snow. The rest of the day is our regular schedule. 

WOD:

Option 1:

A. 15-20 mins to build to a heavy set of

1 Front Squat + 1 Jerk

B. CrossFit Open 11.3

5 min AMRAP

Squat Clean (165/110)(135/95)(95/65)

Jerk (165/110)(135/95)(95/65)

Option 2:

20 min AMRAP

10 DB Rows

20 DB Thrusters

30 Anchored Sit-ups