Thursday 6.11.15

Skill:  5 x 250m Row Sprints
*Rest 2-3:00 between sets

WOD:  5 rounds for time:
- 5 Anyway Overhead (155/105#)
- 7 Strict Pull Ups*
- 9 Toes to Bar

*As strict as possible.

Tuesday 4.28.15

Skill:  Strict Pull Ups 4 x max reps
-OR-
Weighted Pull Ups 5-5-5-5

WOD: AMRAP in 15:00:
- 6 Anyway Overhead (185/135#)
- 12 Toes to Bar
- 18 Air Squats

Monday 4.20.15

Strength:  Push Press 3-3-3-3-3

WOD:  8 rounds:

- :30 sec Toes to Bar

- :30 sec Rest

- :30 sec Wall Ball (20# to 10'/ 14# to 9')

- :30 sec Rest

Wednesday 4.08.15

Proper use for the bench!

Strength:  Bench Press or Floor Press 3-3-3-3-3

WOD:  3 rounds for time:

- 400m Run

- 21 Box Jumps (24/20")

- 12 Toes to Bar

Wednesday 3.25.15

Strength:  Back Squat 5-5-5-5-5

WOD: 4 rounds:

You have 45 seconds to get as many repetitions as possible, then 15 seconds to get to the next exercise (or rest). (The workout will take 9 minutes)

- Goblet Squats (53/35#)*
- Kettlebell Clean and Jerk – switch arms as desired (53/ 35#)
- Toes to bar

*If you have pistols, count double your points for those (one pistol on one leg= 2 goblet squats)

Monday 3.16.15

Steve and his flight crew from his last flight from CA

Strength:  Push Press + Push Jerk + Split Jerk.  Heaviest possible for 1 rep = 1+1+1 

WOD:  AMRAP for 15:00:

- 200m Run or 250m Row

- max. Handstand Push Ups

- max. Toes to Bar

Score total hspu + t2b

Friday 2.27.15

WOD:  CF Games Open 15.1
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.)

WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap

Workout 15.1 Variations:
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap


Notes:
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.

Special Tiebreak
Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.

Affiliates will be responsible for validating that an athlete’s body weight is within their weight class. If an athlete opts not to submit their body weight they will still have a valid score for Workout 15.1a, but they will be ranked lower than athletes that lifted the same amount of weight and also submitted their body weight.

Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division for Workout 15.1
• Plates to load for your max clean and jerk (no smaller than ½ lb.)

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra plates, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights for Workout 15.1 in kilograms are 52 / 34 kg for Rx’d, 38 / 25 kg for Scaled, Masters and Teens, and 29 / 20 kg for Scaled Masters and Scaled Teens. If you lift with kilogram plates you will need to convert your results to pounds when submitting your score. Remember, when lifting with pound plates a 20-kg barbell will count as 45 lb. and a 15-kg barbell will count as 35 lb.

Tuesday 2.17.15

Skill: Ring Push Ups 4 sets x max reps

* rotate the palms forward at the top of every rep
**2:00 rest between sets

WOD: CF Games Open 14.4:
Complete as many rounds and repetitions as possible in 14:00 of:
- 60 calorie Row
- 50 Toes to Bars
- 40 Wall Ball shots, (20/14# to 10/9' target)
- 30 Cleans (135/95#)
- 20 Muscle Ups

*MASTERS (55 years+) - Cleans @ 115/65# 

Friday 2.13.15

We need more people to join our team for the CrossFit Open!  The workouts come out once a week, and are accompanied by an instruction video. We will be programming the workouts for the regular gym WOD too.

Strength:  Deadlift 5-5-5-5-5

WOD: CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18:00 of:
- 15 Box Jumps - games style (24"/20")
- 12 Push Press (115/75#)
- 9 Toes To Bar

Monday 1.26.15

Skill:   AHAP (as heavy as possible):
- Sled Push - 25 yards
- Sled Pull - 25 yards

WOD: For Time

- 150 Kettlebell Swings - russian (at least 53/35#)

- 50 Toes to Bar

** reps/movements can be broken up as needed

*Optional:  Complete:

- 30 Hip & Back Extensions

- 30 Russian Twists

Wednesday 1.07.15

Reminder:  6:00 and 7:00 pm classes are cancelled tonight for the Open House

CWC begins at 5:00 pm

Join us at the Open House!  

Skill:  5 rounds:

- 100m Row Sprints

WOD:  Tabata These:

- Toes to Bar

- Hollow Rocks

- KB Sumo Deadlift High Pull (choose your weight)

- Dips

*1:00 Rest between exercises

**Complete the exercises in any order, but you must complete all rounds of one exercise before moving on.
***Don't worry about a score, just go all out for each :20 second interval

Monday 12.22.14

Skill: EMOM for 10:00:

- Double Unders

Advanced x 40

Intermediate x 20-30

Beginner x 5-20

WOD: Reps of 30-20-10

- Kettlebell Swing

- Burpees

- Toes To bar

*Optional:  For time:
- 30 Handstand Push Ups

Post reps and times to comments.

Monday 12.15.14

No Matt's leg isn't hurt....this is just the most comfortable position he could find after Friday's WOD

Skill:  EMOM for 12:00:
- Toes to Bar
Advanced: 10-15 reps
Intermediate: 6-10 reps
Beginner: 3-6 reps

*Compare to 11.26.14 and try to improve

WOD: For time:

- 75 Kettlebell Swings (53/35#)
- 800m Run

- 75 Kettlebell Swings

*Optional:  Complete:
- 7 Rope Climbs for time (8 min time cap) or rope raises and lowers (3=1 rope climb)

Post weights and times to comments.

Wednesday 11.26.14

Skill: EMOM for 12:00:
- Toes to Bar
Advanced: 10-15 reps
Intermediate: 6-10 reps
Beginner: 3-6 reps

WOD:  EMOM for 16:00
Odd minutes:
- 10 Wall Ball
- 20 Double Unders
Even minutes:
- 5 Burpees
- 20 Double Unders

*Optional:  Practice:
- 10:00 Handstand Walk or Wall Walks

Post reps to comments.

Thursday 11.20.14

Strength:  Power Snatch 3-3-3-3-3

WOD:  AMRAP in 10:00
- 7 Push Press (135/ 85#)
- 7 Burpees
- 7 Toes to Bar

*Optional:  10:00 time cap:
- 15 Muscle Ups

Post weights and times to comments.

Thursday 11.13.14

Strength: Weighted Chin Up 3-3-3-3-3
-OR-
5 x max reps (at hardest variation)

WOD:  For Time
Reps of 21-15-9-3:
- Overhead Squats (95/65#)
- Toes to Bar
*30 Double Unders after each round

*Optional:  Complete:
- 3 sets x max Ring Rows at hardest variation

Post weights and times to comments.

Thursday 10.30.14

Strength: Overhead Squat 3-3-3-3-3

WOD: For time:
21-15-9 of:
- Toes to Bars
- Snatches (115/ 75#)

*Optional:  Complete:
- 1000m Row

Post weights and times to comments.

Thursday 10.09.14

SWOD:  Bench Press/ Floor Press 5-5-5-5-5

WOD: AMRAP in 12:00:

- 5 Hang Power Snatch (95/65#)

- 7 Toes to Bar

- 9 Burpees

* Optional Post-WOD work:  Complete:
- 3x15 second L-Sit (2 min time cap) 
- 3x30 second Hollow hold (3 minute time cap)
- 1 set max Plank hold on elbows

Post weights and times to comments.

Thursday 9.25.14

Strength: Power Snatch + Hang Snatch. Find a heavy 1 rep

WOD: Complete 3 rounds of:
- Power Clean to Push Press (75/45#)
- Toes to Bar
- Burpees
- Sumo Deadlift High Pull (75/45#)
- Rest 1 minute

In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.

Post weights and reps to comments.

Thursday 9.11.14

Strength: Bench or Floor Press 5-5-5-5-5

WOD: For time:
Reps of 15-10-5:
- Hang Power Snatch (135/85#)
- Toes to Bar
- Handstand Push Ups (as strict as possible!)

Post weights and times to comments.