Saturday 2/28/15

Workout of the Day
Teams of 2

5 Rounds

Max Reps at each Movement

1 min Row for Cal

1 min Box Jump (24/20)

1 min Power Snatch (135/95)

-Total reps as a team is your score-

Open WOD fo’real!!!
CrossFit Games Open Workout 15.1

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
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.)

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

Post your scores to the Whiteboard.


Friday 2/27/15 THE OPEN WOD 15.1

Workout of the Day
CrossFit Games Open Workout 15.1

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
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.)

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

Post your scores to the Whiteboard.


Thursday 2/26/15

Workout of the Day
Back Squat
5×3 65-70% 1RM

then
For Time:
5-4-3-2-1
Clean and Jerk 205/135
50-40-30-20-10
Double Unders

Post your scores to the Whiteboard.


“The Montano Shuffle” Happy Birthday JEN!!!!

Workout of the Day
“The Montano Shuffle”
2 Rounds for time:
Partner***
26 Over Head Squats 95/65
36 Push Ups
26 Hang power Snatches
36 Pull Ups
26 Thrusters
*** Partners can NOT put bar down during the whole duration of WOD. They can
“Shuffle” it between partners to complete reps. If Partner drops bar or can not hold on,
penalty will be 3 man makers each.

Post your scores to the Whiteboard.


Tuesday 2/24/15

Workout of the Day
Gymnasty-Kettlebell
3 Rounds for time (12 min cap)
5 Handstand Pushups
10 Pullups
16 Alt. Jumping lunges
12 KB Figure 8 to hold 28/20
9 KB Swings
6 KB Snatches

FastFit
“AMRAP 20

10 plyo plank burpees
10 Man Makers (DB lbs 45/25)
10 Toes to bar (knees to elbows on floor/ ballistic sit ups)”

Post your scores to the Whiteboard.


Monday 2/23/15

Workout of the Day
Overhead Squat
Find your 3 rep max.
3-3-3-3-3
then
8 minute AMRAP
3 Hang power clean 115/75
6 Push presses
9 Front squats
12 Standing Lunges
Rest 3 min
then
As many rounds and reps for time of:
3 Hang power clean 115/75
6 Push presses
9 Front squats
12 Standing Lunges Rest

FastFit
“Bluffin’ for my muffin”
A. ( this is 10 min long)
TABATA 2min
Side plank crunches right elbow down
60 sec rest
1 min wall sit
60 sec rest
TABATA 2min
Side plank crunches left elbow down
60 sec rest
2 min wall sit

B.
AMRAP 15min.
10 DB rack position reverse lunges (in place)
10 Burpees”

Post your scores to the Whiteboard.


Saturday 2/21/15

Performance

Workout of the Day A1. Complete as many rounds and reps as possible in two minutes of: 4/2 Muscle-Ups 8 Deadlifts (225/155 lbs) Rest 3 minutes, and then… A2. Complete as many rounds and reps as possible in two minutes of: 4 Power Cleans (185/135 lbs) 8 Chest-to-Bar Pull-Ups Rest 3 minutes, and then… A3. Complete as many rounds and reps as possible in two minutes of: 4 Front Squats (155/105 lbs – from the floor) 8 Toes to Bar Rest 3 minutes, and then… A4. Complete as many rounds and reps as possible in two minutes of: 4 Power Snatches (135/95 lbs) 20 Double-Unders Rest 3 minutes, and then…REPEAT A1 through A4. The “A” portion should take you exactly 37 minutes. Post results as follows (male example): MU/DL – 38 reps (3 + 2)/32 reps (2 + 8) PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6) FS/PU – 44 reps (3 + 8)/38 reps (3 + 2) PS/DU – 69 reps (2 + 21)/54 reps (2 + 6) B. Three sets of: Glute-Ham Raises x 8 reps @ 3011 Rest as needed GHD Sit-Ups x 15-20 reps Rest as needed

Partner WOD
Teams of 2
21-15-9
Hang Power Clean (115/85)
Partner Handstand Hold
then,
15-12-9
Hang Power Clean (135/95)
Parnter Handstand Hold
then,
12-9-6
Hang Power Clean (155/105)
Partner Handstand Hold
*Flow is like this: Parnter A does 21 Hang Power Cleans while partner B Holds a handstand. Upon completion of the 21 HPC, Partner B does 15 Hang Power Cleans while Parnter A holds a handstand. The partners rotate like this until completion
**You can only do the Hang Power Cleans while your partner is in the handstand
***Freestanding Handstand is rx’d

Post your scores to the Whiteboard.


Friday 2/20/15

Workout of the Day
4 rounds of:
30s Ring dips
30s Rest
30s Box jump-overs (24/20”)
30s Rest
Rest 4 min
then
4 rounds of:
30s Hand release push-ups
30s Rest
30s Toes-to-bar
30s Rest

FastFit
“Bringing in the BB’s

sprint 8 rounds:

10 barbell push press’ (75/45 – db scale)
10 lying down windshield wipers
5 Burpees
80m carioca

30 sec rest”

Post your scores to the Whiteboard.


Thursday 2/19/15 HAPPY BIRTHDAY DARIO!!!!!!!!! :)

Workout of the Day
“The Dario”
35 Power Cleans 115/75
19 HSPU
35 T2B
19 Pistol Squats
35 Clapping push-up
19 PULL UPS
35 Jump Squats
7 Muscle Ups
19 HSPU
35 Box Jumps 30/24
7 Ground to Over Head 115/75

Post your scores to the Whiteboard.


Wednesday 2/18/15

Workout of the Day
“Melanie”
For time:
100 Squats
80 Sit Ups
60 Burpee
40 Hollow Rocks
20 Push Presses 115/75

FastFit
50 wallballs for time

then
4 rounds for time
200 m row
20 kb swings (24/16)
10 box jumps (step ups scale)
max chin over bar hold
rest 1 min

-score is chin over bar sec combined!”

Post your scores to the Whiteboard.



Mobility WOD