2/28/15

8 min amrap - 2 alternating partners

partner 1 does 100m run (switch after run)
partner 2 does max front squats (135/95)

rest 1 min then 8 min amrap

partner 1 does 100m run
partner 2 does max burpees

2/27/15 - Open WOD 15.1

coaches warmup and mobility

15.1

9 min AMRAP
15 T2B
10 Deadlifts (115/75)
5 sntches (115/75)

15.1A

immediately go in to 6min cap to find 1RM Clean and Jerk

2/26/15

• Warmup: 500 M row relay x2 per person
• 
  
• A. Weighted Pushups 3x10
• 
  
• B. 3 rounds
• 
  
• 10 KB Russian Swings (70/53)
• 7 Strict HSPU
• 400 M run

2/24/15 - Open WOD 12.5

• warmup: 
• 
  
• 3 slow rounds
• 
  
• 10 PVC OHS
• 10 HR pushups
• 100 M run
• 
  
• Mobility work: front rack and ankle mobility
• 
  
• A. Front Squat 5-3-3-1-1
• 
  
• B. 7 Min AMRAP ladder 3,6,9,12,15...
• 
  
• (different heats judging each other)
• 
  
• Thrusters (100/65)
• C2B pullups

2/23/15 - "Grace" (benchmark)

• shoulder mobility after warmup
• 
  
• A. Toes to Bar skill work (7 minutes)
• 
  
• B. 8 min EMOM (5-8 reps) strict toes to bar
• 
  
• C. Grace (8 min cap)
• 
  
• 30 Clean and Jerks (135/95)

2/21/15

• Pizza game warmup
• 
  
• 17 min amrap
• 
  
• 10 wall balls (20/14)
• 10 situps
• 10 push press (115/95)
• 10 Front Rack alternating lunges

2/20/15

• warmup: Hang Power Snatch tech work
• 
  
• A. Hang Power Snatch 1 rep EMOM for 12 building up to 1RM of day
• 
  
• B.
• 
  
• 4 rounds going down in order before repeating. Example 20 sec of pullups, 10 sec rest, 20 sec puhups 10 sec rest, 20 sec doudble unders...etc then repeat for 4 rounds
• 
  
• 
  
• pullups
• Pushups
• Double Unders 
• Box Jumps (24"/20")

2/19/15

• A. Push Press 5-3-3-1-1
• 
  
• B. 14 Min EMOM TOTAL!
• 
  
• First 7 min EMOM
• 
  
• 6 Thrusters (95/65)
• 6 burpees
• 
  
• then... next 7 EMOM will be
• 
  
• 7 KB American Swings (70/53)
• 7 HSPU / mod HSPU

2/18/15 - Open WOD 14.4

• warmup: pizza game
• 
  
• coaches work on hip, ankle and shoulder mobility as part of warmup after pizza game
• 
  
• AMRAP 14 min 
• 
  
• 60-calorie row 
• 50 toes to bar T2B
• 40 wall balls (20/14) (10'/9')
• 30 cleans (135/95)
• 20 muscle ups / 40 C2B pullups
• 
  
• **work in 2 or 3 heats, with everyone scoring the other heat**

2/17/15

• warmup: squat clean tech work with empty bar
• 
  
• A. Every 2 min (E2MOM) 3 touch and go Squat cleans for 18 min (9 sets)
• 
  
• B. 5 rounds
• 
  
• 5 Hang Pwer Snatch (115/75)
• 10 OHS (115/75)
• 200 M run

2/16/15 - "JT" (benchmark)

• A. Deadlift 3-3-3-3-3
• 
  
• B. 21-15-9
• 
  
• HSPU
• Ring Dips / 2x box dips
• Pushups (chest to floor)
• 
  
• **12 min cap**

2/14/15

• 8 rounds
• 
  
• 7 Box Jumps (24"/20")
• 14 Kb Russian Swings (70/53)
• 200 M run

2/13/15

• warmup: coaches work on empty bar pwr snatch work
• 
  
• A.Power Snatch 3-3-3-3-3 (must be TOUCH AND GO)
• 
  
• B.
• 
  
• 20 Toes to Bar /30 V-ups
• 30 Wall Balls (20/14)
• 100 double unders / lateral hops or 200 singles
• 30 Wall Balls (20/14)
• 20 Toes to bar / 30 v-ups

2/12/15

• warmup:
• 
  
• 3 round NFT
• 
  
• 2 Wall Walk/Climb
• 10 Empty Bar Pwr clean and jerk
• 100 M run
• 
  
• A. Push or Split Jerk 3-3-3-3-3
• 
  
• B. 
• 
  
• 2,4,6,8,10,12
• 
  
• C2B pullups
• Power Cleans (165/105)
• 
  
• *if you plan to do better than last year in the CrossFit open, then focus on being efficient in your C2B pullups. This movement shows up in every open and is very likely to do so again this year. We will continue to work on movement efficiency with other common movements seen in previous opens
• 
  
• C. Double Under practice (10 minutes)

2/11/15

• A. Clean Shrug Pull 5-3-3-1-1 (should be heavier than your power clean number from Monday)
• 
  
• B. AMRAP 10
• 
  
• 5 Shoulder to OH (S2OH) (115/75)
• 10 Deadlift (115/75)
• 15 Box Jump (24"/20")
• 
  
• *rest 5 minutes*
• 
  
• C. 50 hollow rocks for time

2/10/15

• warmup:
• 
  
• Shoulder mobility then...
• 3 RNFT
• 
  
• 10 Empty Bar Thrusters (10 second hold on bottom during 10th rep)
• 10 Supermans
• 10 Pushup
• 
  
• A. pendlay row 3-3-3-3-3
• 
  
• B. AMRAP 12 - teams of 2 or 3
• 
  
• *WOD outside if possible*
• 
  
• Partner 1: Row max calories
• Partner 2: 6 Man Makers (55/35)
• 
  
• total score is Calories + Man Makers (every man maker will count as 3 calories)

2/9/15 "helen" (benchmark)

• warmup: coaches' choice pwr clean technique with empty bar for 10 minutes
• 
  
• A. EMOM 15 - groups of 2-3 people. 1 power clean starting at 50% working up to 1RM
• 
  
• B. “Helen”
• 3 Rounds - 15 min cap
• 
  
• 400m Run
• 21 Swings (53/35)
• 12 Pullups / ring rows

2/7/15

• Team WOD - 2 or 3 people
• 
  
• buy in: partner 1 runs 100 M
• partner 2 does plank hold
• then switch
• 
  
• Then 3 rounds as a team total
• 
  
• 30 toes to bar / or v-ups
• 30 sumo DLHP (70/53)
• 400 M run
• 
  
• * one partner resting at all times except running the 400M together

2/6/15

• Warmup:
• 
  
• 3 RNFT
• 10 Empty Bar Thrusters (10 second hold on bottom during 10th rep)
• 10 Supermans
• 10 Pushups
• 
  
• A. Floor Press 5-3-3-1-1
• 
  
• B. AMRAP 10 - Climb the Ladder as far as you can go
• 
  
• 2,4,6,8,10....
• 
  
• C2B Pullups
• Squat Clean (185/115)
• DB/KB snatch (alt. arms) (55/35)(set of 2 is 1 per arm, set of 4 is 2 per arm...)

2/5/15

• warmup:
•  
• 3 rounds NOT FOR TIME!
• 
  
• 10 OHS
• 7 strict pullups
• 7 strict toes to bar or v-ups

• A. Strict Shoulder Press 5-3-3-1-1
• 
  
• B. 
• 
  
• 10 Hang Snatch (115/75)
• 15 OHS (115/75)
• 30 double unders
• 800 M run
• 30 double unders
• 15 OHS (115/75)
• 10 Hang Snatch (115/75)

2/4/15

warmup: pizza game

A. Thruster 5-3-3-1-1

B. 1 Min on, 1 min off x3

1) max calorie row
2) max alt. Front Rack Lunges (115/75)
3) max Box Jump overs (24"/20")

2/3/15

• A. Back Squat 5-5-5-5-5
• 
  
• B. 4 rounds
• 
  
• 15 Wall Balls (20/14)
• 10 Floor Press (135/75)
• 10 Floor Wipers