Friday, February 27, 2015
Class:
All
Workout Name:
CrossFit Open 15.1
Description:
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.)
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
Performed by 3 athletes
Podium
Male RX:
154 reps
Female RX:
Male Scaled:
Female Scaled:
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Enter Your Results
Class:
All
Workout Name:
CrossFit Open 15.1A
Description:
1-rep-max clean and jerk
6-minute time cap
6-minute time cap
Thursday, February 26, 2015
Class:
All
Warmup:
3 sec Paused Front Squats:
1x4 @ 75% 1RM
2x3 @ 80%
2x2 @ 85%
1x1 @ 90%
1x4 @ 75% 1RM
2x3 @ 80%
2x2 @ 85%
1x1 @ 90%
Workout Name:
None
Description:
12 AMRAP:
10 C&J (135/95)
15 WB (20/14)
20 BFSU
10 C&J (135/95)
15 WB (20/14)
20 BFSU
Cooldown:
Mobility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, February 25, 2015
Class:
All
Warmup:
10 Rope Climbs
*Legless if proficient
*Legless if proficient
Workout Name:
None
Description:
50 Box Jumps
40 Pull Ups
30 Push Ups
20 Thrusters (95/65)
10 Cal Row or AD
40 Pull Ups
30 Push Ups
20 Thrusters (95/65)
10 Cal Row or AD
Cooldown:
BFSU
Performed by 3 athletes
Podium
Male RX:
8:37
Female RX:
9:52
Male Scaled:
Female Scaled:
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Tuesday, February 24, 2015
Class:
All
Warmup:
EMOM 12
Squat Snatch + 2 Overhead Squats @ 70% 1RM
Squat Snatch + 2 Overhead Squats @ 70% 1RM
Workout Name:
None
Description:
5 RFT:
5 Deadlifts (275/185)
40 Double Unders
20 GHD SU
5 Deadlifts (275/185)
40 Double Unders
20 GHD SU
Cooldown:
Hip ext.
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
12:25
Female Scaled:
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Monday, February 23, 2015
Class:
All
Warmup:
Strict Press: 1x8
Push Press: 2x6
Push Jerk: 2x4
Split Jerk: 3x2
*Increase weight after each movement
Push Press: 2x6
Push Jerk: 2x4
Split Jerk: 3x2
*Increase weight after each movement
Workout Name:
None
Description:
Alternating EMOM 16:
Even: 3 Position Clean (floor, hang, pockets)
Odd: 10 Ring Dips
*Begin cleans at 65% of 1RPM, RX if you can add weight after each round and complete all sets
Even: 3 Position Clean (floor, hang, pockets)
Odd: 10 Ring Dips
*Begin cleans at 65% of 1RPM, RX if you can add weight after each round and complete all sets
Cooldown:
Plank
Performed by 0 athletes
Podium
Male:
Female:
Friday, February 20, 2015
Class:
All
Warmup:
GOAT
Workout Name:
None
Description:
10-9-8-7-6-5-4-3-2-1
Dead Lift (225/155)
1-2-3-4-5-6-7-8-9-10
Pull Ups
Dead Lift (225/155)
1-2-3-4-5-6-7-8-9-10
Pull Ups
Cooldown:
GHD sit-ups
Performed by 3 athletes
Podium
Male RX:
5:05
Female RX:
Male Scaled:
Female Scaled:
10:24
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Thursday, February 19, 2015
Class:
All
Warmup:
EMOM 12
2 Clean and Jerks (climbing)
do not drop bar in between reps
2 Clean and Jerks (climbing)
do not drop bar in between reps
Workout Name:
None
Description:
100 Double Unders
50 Push Ups
50 Lunges
100 Double Unders
*3 Burpee EMOM
50 Push Ups
50 Lunges
100 Double Unders
*3 Burpee EMOM
Cooldown:
Bridges
Performed by 1 athlete
Podium
Male RX:
5:26
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, February 18, 2015
Class:
All
Warmup:
"Annie"
50-40-30-20-10
Double unders
BF Sit-ups
Muscle up progression
50-40-30-20-10
Double unders
BF Sit-ups
Muscle up progression
Workout Name:
None
Description:
3 Rounds
800m Run
25 KBS(53/35)
800m Run
25 KBS(53/35)
Cooldown:
1 Min Wall holds
Comments:
ENTER YOUR ANNIE TIME IN COMMENTS
Performed by 4 athletes
Podium
Male RX:
13:08
Female RX:
17:09
Male Scaled:
Female Scaled:
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Tuesday, February 17, 2015
Class:
All
Warmup:
Front Squats
5x5@55% of BS max
5x5@55% of BS max
Workout Name:
None
Description:
1K Row buy in
20 C2B
30 Burpees
40 Box Jumps
50 Sit ups
400m Run cash out
20 C2B
30 Burpees
40 Box Jumps
50 Sit ups
400m Run cash out
Cooldown:
2 min Plank
Performed by 4 athletes
Podium
Male RX:
11:17
Female RX:
Male Scaled:
Female Scaled:
15:09
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Monday, February 16, 2015
Class:
All
Warmup:
Double Unders
400 total
Ring Dips
30 total
400 total
Ring Dips
30 total
Workout Name:
None
Description:
15 AMRAP
15 WBS
15 S2OH (95/65)
15 BFSU's
15 WBS
15 S2OH (95/65)
15 BFSU's
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, February 13, 2015
Class:
All
Warmup:
Snatch Grip Push Press into OHS
6 sets of 3 SGPP and 3 OHS
Work up to heaviest set possible
6 sets of 3 SGPP and 3 OHS
Work up to heaviest set possible
Workout Name:
None
Description:
Partner WOD
4 Rounds each
20 DB/KB Weighted lunges (53/35)
Row for distance
4 Rounds each
20 DB/KB Weighted lunges (53/35)
Row for distance
Cooldown:
50 GHD sit ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, February 12, 2015
Class:
All
Warmup:
5x 400m Run
2min rest
2min rest
Workout Name:
None
Description:
21-15-9
Thrusters (95/65)
T2B
Thrusters (95/65)
T2B
Cooldown:
Foam Roller
Performed by 2 athletes
Podium
Male RX:
5:35
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, February 11, 2015
Class:
All
Warmup:
Deadlift
5x4 @ 75%
5x4 @ 75%
Workout Name:
None
Description:
Tabata
Pull Ups
KBS (53/35)
Push ups
Hip Extensions
Pull Ups
KBS (53/35)
Push ups
Hip Extensions
Cooldown:
2 min Plate Pinch
Performed by 2 athletes
Podium
Male RX:
253 reps
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, February 10, 2015
Class:
All
Warmup:
HSPU
4x8 @ most difficult version possible
Handstand walks
4x8 @ most difficult version possible
Handstand walks
Workout Name:
None
Description:
15 AMRAP
20 Box Jumps
20 WBS (20/14)
50 Double Unders
20 Box Jumps
20 WBS (20/14)
50 Double Unders
Cooldown:
50 dips
Performed by 3 athletes
Podium
Male RX:
5+37reps
Female RX:
3+77reps
Male Scaled:
Female Scaled:
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Monday, February 09, 2015
Class:
All
Warmup:
Front Squat
5x8@45% of BS max
5x8@45% of BS max
Workout Name:
None
Description:
3 RFT
200m Run
15 Power Cleans
10 GHD Sit ups
200m Run
15 Power Cleans
10 GHD Sit ups
Cooldown:
Butterfly
Hurdler
Quad
up/down dog
Hurdler
Quad
up/down dog
Performed by 3 athletes
Podium
Male RX:
10:48
Female RX:
10:59
Male Scaled:
Female Scaled:
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Friday, February 06, 2015
Class:
All
Warmup:
Pistols
5x 10 each leg
add weight if possible
5x 10 each leg
add weight if possible
Workout Name:
None
Description:
800m Run
20 Pull Ups
600m Run
20 Ring Dips
400m run
20 Push Ups
200m run
20 Pull Ups
600m Run
20 Ring Dips
400m run
20 Push Ups
200m run
Cooldown:
50 GHD Situps
Performed by 2 athletes
Podium
Male RX:
11:01
Female RX:
15:02
Male Scaled:
Female Scaled:
Show All Results
Thursday, February 05, 2015
Class:
All
Warmup:
EMOM 12
Power Clean
Hang Clean
Split Jerk
Do not drop the bar, work up to heaviest set possible
Power Clean
Hang Clean
Split Jerk
Do not drop the bar, work up to heaviest set possible
Workout Name:
None
Description:
4 AMRAP
50 KBS (53/35)
ME Burpees
2m Rest
4 AMRAP
50 WBS (20/14)
ME Burpees
Score is total number of Burpees
50 KBS (53/35)
ME Burpees
2m Rest
4 AMRAP
50 WBS (20/14)
ME Burpees
Score is total number of Burpees
Cooldown:
2m Planks
Performed by 2 athletes
Podium
Male RX:
40 reps
Female RX:
50 reps
Male Scaled:
Female Scaled:
Show All Results
Wednesday, February 04, 2015
Class:
All
Warmup:
Pull up technique
Workout Name:
None
Description:
21-15-9
P Snatch (95/65)
OH Squat
P Snatch (95/65)
OH Squat
Cooldown:
2m Handstand
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, February 03, 2015
Class:
All
Warmup:
Double Unders
300 Total
GHD Sit Ups
5 x 5-10
300 Total
GHD Sit Ups
5 x 5-10
Workout Name:
None
Description:
4 RFT
400m Run
20 Slam Balls
20 Burpees
400m Run
20 Slam Balls
20 Burpees
Cooldown:
50 Romanian DeadLift
Performed by 1 athlete
Podium
Male RX:
14:40
Female RX:
Male Scaled:
Female Scaled:
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Monday, February 02, 2015
Class:
All
Warmup:
Front Squats
5x10 @ 40% of BS max
5x10 @ 40% of BS max
Workout Name:
None
Description:
12m AMRAP
10 Dead Lifts (135/95)
10 Power Cleans
10 S2OH
10 Dead Lifts (135/95)
10 Power Cleans
10 S2OH
Cooldown:
50 Hip Extensions
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
4+10reps
Female Scaled:
5+22reps
Show All Results
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