Saturday 28th February 2015


Main – CrossFit

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

Friday 27th February 2015


Main – CrossFit

Open Wod 15.1 is released midday today!

Bench Press (3×10)

Metcon (Time)

Rx.

21-15-9 for time

Power clean 60/40kg

Kbs 32/24kg

Wall balls 9/6kg

V1.

21-15-9 for time

Power clean 50/30kg

Kbs 24/16kg

Wall balls 9/6kg

V2.

21-15-9 for time

Power clean 40/20kg

Kbs 16/12kg

Wall balls

Thursday 26th February 2015


Main – CrossFit

1 day left till Open 2015!

Back Squat (5×2)

Metcon (Time)

Rx.

5 rounds for time

10x Pull up

10x Slam ball *heaviest possible

10x Ring dip

10x Box jump 30/24″

10x Burpees

V1.

5 rounds for time

10x band Pull up

10x Slam ball *heaviest possible

10x Ring dip band scale

10x Box jump 24″

10x Burpees

V2.

5 rounds for time

10x jumping Pull up

10x Slam ball *heaviest possible

10x Tricep push up

10x Box jump 20″

10x Burpees

Wednesday 25th February 2015


Main – CrossFit

2 days left….
Register!!!

Cluster (5×2)

Metcon (Time)

Rx.

4 rounds for time

15x thrusters 40/30kg

400m run

V1. 30/20kg

V2. 20/10kg

Tuesday 24th February 2015


Main – CrossFit

3 days till Open wod 15.1 is released!

Paused Front Squat (5×2 *3sec pause. 60-70% of clean)

Metcon (5 Rounds for reps)

Rx.

2mins on 1min off till complete

5 rounds of

12x deadlift 60/40kg

9x hang power clean

6x front squat

3x s2oh

V1. 50/30kg

V2. 40/20kg

Monday 23rd February 2015

Main – CrossFit

Last week before the Open this weekend!
Have you registered yet??

power clean + jerk (5×3 *tng)

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Rx.

Clean and Jerk 60/40kg

V1.

Clean and jerk 50/30kg

Toes to rings

V2.

Clean and jerk 40/20kg

V sit ups or hanging knee tucks

Saturday 21st February 2015


Main – CrossFit

Metcon (Weight)

EMOTM 10mins

20 seconds max Push jerk

*you choose weight

3x Box jumps 30/24″

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
V1.

13.3

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (9/6kg to 10/9′ target)

90 Double-unders

30 C2b pull up

V2.

13.3

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (9/6kg to 10/9′ target)

90 Double-unders

30 Pull ups

Friday 20th February 2015


Main – CrossFit

Metcon (Weight)

3 sets

3x front squat (clean the bar)

1x thruster

Metcon (AMRAP – Rounds and Reps)

Rx.

Complete one round every 1:30 until you fail

15x Thruster 45/30kg

15x Chest to bar Pull-ups

V1.

15x thrusters 40/25kg

15x pull up

V2.

10x thruster 30/20kg

10x pull up

Thursday 19th February 2015


Main – CrossFit

Strict press + Push press + Push jerk (1+2+3×3)

Metcon (No Measure)

Rx.

Alternating emotm 15mins

Min 1. 1-3x mup

Min 2. 6-10x pistols

Min 3. 100m sprint

V1.

Alternating emotm 15mins

Min 1. 3-5x c2b pull up

Min 2. 6-10x pistols ring scale

Min 3. 100m sprint

V2.

Alternating emotm 15mins

Min 1. 3-5x pull up

Min 2. 6-10x pistols bench scale

Min 3. 100m sprint

Wednesday 18th February 2015


Main – CrossFit

Pause Back Squat (5×2)

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
Rx.

14.3

8min Amrap

10x Deadlift 61/43kg

15x box jumps 24/20”

15x deadlift 84/61kg

15x box jump 24/20”

20x deadlift 102/70kg

15x box jump 24/20”

25x deadlift 125/84kg

15x box jump 24/20”

30x deadlift 143/93kg

15x box jump 24/20”

35x deadlift 165/102kg

15x box jump 24/20”

V1.

50/30kg

70/40kg

90/60kg

100/70kg

110/80kg

120/90kg

V2.

40/20kg

50/30kg

60/40kg

70/50kg

80/60kg

90/70kg