WORKOUT OF THE DAY
Open 15.1

Open 15.1:

Rx:
9 min AMRAP:
15 Toes-to-Bar
10 Deadlifts (Rx: 115/75#)
5 Snatches

Scaled:
9 min AMRAP:
15 Hanging Knee Raises
10 Deadlifts (75/55#)
5 Ground-to-Overhead

Open 15.1a:

Immediately following AMRAP:
6 minutes to establish 1RM Clean & Jerk

February 26

REMINDER: THE 2015 CROSSFIT GAMES OPEN STARTS TOMORROW! 

The first workout (15.1!) will be announced by CrossFit HQ on Thursday, February 26 at 8:00pm. We have 52(!!) Hierarchy athletes of ALL experience levels and abilities signed up so far, but it’s still not too late to register! Head over to www.games.crossfit.com by 8:00pm TONIGHT to get in on the action. 

Strength:
Bent Over KB Rows: 6-6-6-6*
*6 reps each side

Conditioning:
12 min AMRAP:
13 Cal Row
1:1 Work/Rest

Score = Complete rounds + additional calories

February 25

REMINDER: The CrossFit Games Open starts THIS WEEK! The first workout (15.1!) will be announced by CrossFit HQ on Thursday, February 26 at 8:00pm. We have 40(!!) Hierarchy athletes of ALL experience levels and abilities signed up so far, but we can do way better than that! If you haven’t registered, it’s not too late! Head on over to www.games.crossfit.com to get in on the action. 

Strength/Power:
T&G Power Snatch: 3-3-3-3-3

Conditioning:
Tabata Box Jump (24/20″)
Tabata Power Snatch (95/65#)

Then:

3 min AMRAP:
Burpees to 6″ target

February 24

REMINDER: The CrossFit Games Open starts THIS WEEK! The first workout (15.1!) will be announced by CrossFit HQ on Thursday, February 26 at 8:00pm. We have 40(!!) Hierarchy athletes of ALL experience levels and abilities signed up so far, but we can do way better than that! If you haven’t registered, it’s not too late! Head on over to www.games.crossfit.com to get in on the action. 

Strength:
Strict Chin-ups: 4 x Max Effort

Strict Toes-to-Bar: 3 x Max Effort

Conditioning:
10 min AMRAP:
7 Pull-ups
10 Push-ups
30 DU

February 23

REMINDER: The CrossFit Games Open starts THIS WEEK! The first workout (15.1!) will be announced by CrossFit HQ on Thursday, February 26 at 8:00pm. We have 38 Hierarchy athletes of ALL experience levels and abilities signed up so far, but we can do way better than that! If you haven’t registered, it’s not too late! Head on over to www.games.crossfit.com to get in on the action. 

Strength:
Pause Front Squats: 2-2-2-2-2*
3 Second pause at the bottom

Conditioning:
5 Rounds, for max reps:
1 Min Max Push Press (115/75#)
2 Min Max Hang Squat Clean Thruster

1 Min Rest

Score = total reps after 5 rounds

February 21

WOD:

2 Rounds, for time*:

50 Front Rack Lunges (135/95#)
50 Russian Twists (45/25#)
50 Bar-facing Burpees
50 Russian KB Swings (32/24#)

*EMOM, stop and perform 3 Front Squats (135/95#).

February 20

Strength/Power:
Push Jerk: 2-2-2-2-2 @ 80% of 1RM

Conditioning:
3RFT:
15 S2OH (145/100#)
75 DU

“14.4”

Strength:
14 min EMOM, alternating:
5 Deadlifts (225/155#)
15 Situps

Conditioning:
“14.4”

14 min AMRAP:
60 Cal Row
50 T2B
40 Wallballs (20/14#)
30 Power Cleans (135/95#)
20 MU*

*If you finish the power cleans and can not do a MU, complete as many pull-ups as possible in the remaining time.

Compare scores to March 21, 2014.

February 18

Strength:
Floor Press: 5-5-5-5

HSPU: 3 x Max Effort*
*90 Seconds rest between each set

HSPU Score = Record reps for each round. Ex: 15-9-5

Conditioning:
10 min EMOM:
13 Burpees

February 17

Reminder that there will be no morning classes today, Tuesday, February 17. We will resume normal classes at noon and through the evening WODs. 

Strength:
Back Squats: 3-3-3-3-3

Conditioning:
50 DU
25 Goblet Squats (32/24kg)
40 DU
20 Goblet Squats
30 DU
15 Goblet Squats
20 DU
10 Goblet Squats
10 DU
5 Goblet Squats

1 134 135 136 137 138 170