3.28.15 Open WOD 15.5 (Make – Up)

Announcements

No Olympic Weightlifting class today. Take the rest, we are going to max out next week.

Main – CrossFit

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Metcon

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

3.27.15 Open 15.5

Main – CrossFit

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Metcon

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

3.26.15

Announcements

**Reminder 4:30pm Class @ 4pm today!**

We will be watching the Reebok CrossFit Open announcement @5pm

Main – CrossFit

Warm-up

Weightlifting 2B – Clean (No Measure)

“Once through with barbell:

Squatting Quad Clean Deadlift x 3

Squatting Quad Clean Pull x 3

Squatting Quad Clean High Pull x 3

With barbell + technique or light plates:

3 Part Pausing Clean Deadlift x 3

3 Part Pausing Clean Pull x 3

3 Part Pausing Clean High Pull x 3

With barbell + technique or light plates:

Work top down, 3 part pause, then 2 part pause, then from the floor

3-2-1 Part Pause Clean Pull

3-2-1 Part Pause Clean High Pull”

Weightlifting

Clean Pull (5×2 AHAP)

Metcon

Metcon (Time)

3 RFT

10 Overhead Squats 135/95

10 Toe to Bar

10 HSPU

3.25.15

Main – CrossFit

Gymnastics

Push-ups (6×20)

Level 1 20 Unbroken

Level 2 weighted with plates on back

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP10

5 Power Cleans 115/75

10 Shoulder to Overhead

15 Box Jumps 24/20

3.23.15

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

Pistols (3×10)

Level 1 – two foot down 1 foot stand

Level 2 – box pistol / elevated

Level 3 – RX

Level 4 – weighted

Metcon

Metcon (Time)

4 RFT

10 Pullups

8 Thrusters 115/75

6 Front Rack Lunges

Run 200m

3.21.15 Open WOD 15.4 (Make Up)

Main – CrossFit

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

CrossFit Games Open 15.4 (AMRAP – Reps)

8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb