Open 15.1 (Make – Up)


Main – CrossFit

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Metcon

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

2.27.15

Announcements

There are 10 heats tomorrow. Please reserve which heat time you want to compete in. They are staggered every 30 minutes starting sharp at 5pm. Only 10 people can be in each heat. Get on your time fast!

Main – CrossFit

Warm-up

Weightlifting 1A (No Measure)

1 x 400m Run

1 x 25yd Fast Skips

1 x 25yd Double Leg Hops High

10 Dislocates

10 Sots Press w/ PVC

10 Dynamic Blackburns

2 min/side of Wrist Extension Mobility stretch- Banded

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Metcon

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

2.26.15

Announcements

There are 10 heats tomorrow. Please reserve which heat time you want to compete in. They are staggered every 30 minutes starting sharp at 5pm. Only 10 people can be in each heat. Get on your time fast!

Main – CrossFit

Warm-up

Mastering Foundational Movements (MFM (No Measure)

8-10 reps of each

Press

Push Press

Push Jerk

Front Squats

Thruster

Back Squats

Overhead Squats

Deadlift

Metcon

Metcon (Time)

For Time;

Row 1000m

then

3 Rounds of:

10 Overhead Squats 115/75

15 Box Jumps 24/20

2.25.15

Main – CrossFit

Warm-up

Sundown 1A (No Measure)

2 min Double Unders

practice

2 min/side Shoulder and

Tricep Stretch with Band

2 min/side Shoulder

Internal Rotation

Mobility stretch-

Standing

15 CatCows

10/side Arm Swings

10/side Arm Circles

15 Dislocates

3 Bear Crawl – Squares

around bumper plate

1 x 25 yd Lunge with

Twist

1 x 25 yd Burpee Broad

Jumps

5/side Knee to elbow

Pushup

5 Kipping Pullups

Metcon

Metcon (AMRAP – Rounds and Reps)

Team Wod

AMRAP20

30 Power Snatch 95/65

30 Bar Facing Burpee

30 Pull Ups

2.24.15

Main – CrossFit

Warm-up

Metcon (6 Rounds for time)

Level 1 200m run 1 to 1 rest

Level 2 400m run 1 to 1 rest

Goal is to be done under 14min

(Total time with rest)

Metcon

Metcon (Time)

10.8.6.4.2

Squat Clean 135/95

*30 Double Unders after each round

2.23.15

Main – CrossFit

Warm-up

sundown #2 (No Measure)

2 Rounds

Run 200m

15 push ups

15 good mornings (empty bar)

15 thrusters (empty bar)

Gymnastics

Toes-To-Bar

Emom 8

odd: 5-10 Toe to Bar

Even: 5 TNG Power Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP15

5 Shoulder to Overhead 135/95

10 Sit Ups

15 KBS 35/53

2.22.15


Main – CrossFit

Metcon

Metcon (Time)

Iron Oar Challenge W/ Jordan.

TEAM CHALLENGE

10,000 METERS. 4 PEOPLE. GO

Grab yourself and 3 friends and form an epic team. Break up the 10,000m however you want, but remember, once you take that first stroke, the clock is going until your team reaches 0 meters left.