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)