2/27/2015

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific

SKILL

Movement Standards

Efficiency

BUY IN

Warm up all movements

WOD

With a running clock to 15:00

15.1

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.)

15.1A

6 min time cap

1-rep-max clean and jerk
6-minute time cap

Scaled

15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters

15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

See all movement standards here: http://games.crossfit.com/workouts/the-open

CASH OUT

Recover

MOBILITY

Everything 

2/26/2015

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific

SKILL

BB Row

BUY IN

Every 90 seconds for 6 rounds

1 split jerk - start at 50% and add ~5% each round

WOD

For Time: 

Row 1000m

100 DU

30 Walking Lunge Steps

25 Push Ups

20 BB Row 95/65

CASH OUT

None

MOBILITY

Open Prep Mobility

2/25/2015

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific

SKILL

Sumo Deadlift High Pull

BUY IN

Hang Clean 3 sets x AMRAP
60% cycling max
Rest 2 minutes btwn sets

WOD

EMOTM 15 minutes

min 1: 9 TTB

min 2: 10 Front Squat 95/65 (from floor)

min 3: 10 SDHP 95/65

CASH OUT

OHS 

3 x 5 AHAP

MOBILITY

Hip Flexors

2/24/2015

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)

Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Snatch

BUY IN

Hang Snatch 3 sets x AMRAP

60% cycling max

Rest 2 minutes btwn sets

WOD

4rft:

8 Pull-ups 

5 HSPU

15 Box Jumps 24/20

10 KB Swings 70/53

CASH OUT

Snatch Balance

3 sets x 5 reps AHAP

MOBILITY

Shoulders

2/23/2015

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)

Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Efficiency

BUY IN

Back Squat

4 sets x 8 reps

65-70% 1RM

WOD

12 min AMRAP

15 Wallballs 20/14

12 Sit Ups

9 Burpees

CASH OUT

Handstand hold 3 sets x MAX hold

MOBILITY

Quads

2/20/2015

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
In-line Lunges
Push Ups
Ring Dips
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

KB step ups

BUY IN

Push Jerk Cycling

3 sets of 5 reps @ 70%

rest 90 seconds between each set

WOD

10 minute AMRAP

3 thrusters 95/65

6 KB Step up and over AHAP 20" box

9 Push Press 95/65

12 Ring Dips

CASH OUT

Back Squat

3-5 sets x 5 @ 75%

MOBILITY

Quads/Triceps

2/18/2015

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
In-line Lunges
Push Ups
Ring Dips
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Clean

BUY IN

Hang Clean Cycling
3 sets x 5 reps @ 70%
Rest 90 seconds btwn sets

WOD

30 min AMRAP
10 Pull-Ups
5 HSPU
8 Power Cleans 135/95
3 Front Squat 135/95

CASH OUT

N/A

MOBILITY

Everything

2/17/2015

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
In-line Lunges
Push Ups
Ring Dips
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Snatch

BUY IN

Hang Snatch Cycling
3 sets x 5 reps @ 70%
Rest 90 seconds btwn sets

WOD

4rft
20 Wallballs 20/14
20 Burpees
20 DU
20 Ring Rows (hard as you can, with feet on floor)

CASH OUT

Strict HSPU
Create a deficit from wherever you were last week
3 rds AMRAP

MOBILITY

T/S

2/16/2015

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
In-line Lunges
Push Ups
Ring Dips
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

FS+JERK

BUY IN

2 FS+ 2 Split JERK
EOMOTM for 10 min (5 sets)
1 rep of the complex @ 85% 1RM of JERK every other minute
(FS+FS+Jerk+Jerk without putting the bar down)

WOD

12 min AMRAP
5 Power Snatch 115/75
10 TTB
15 Box Jump Overs 24/20"

CASH OUT

High Hang Snatch + OHS
4-5 sets of 2 reps of complex (snatch+OHS+Snatch+OHS)
*work on form before loading

MOBILITY

Hip Flexors

2/13/2015

ANNOUNCEMENTS
14 DAYS TIL THE OPEN!!!

More info and Register here: 2015 CrossFit Games

CrossFit Valentine's Cards!
"You snatched my heart..."

WARM UP

Bergener
DownHill Skier Hold
Deep Squat hold (get as low as possible, hold on to something if needed)
HSPU
Ring Dips
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific

SKILL

Partner WOD! Find a partner!

BUY IN

Push Jerk Cycling
3 sets of 4 reps @ 70%
rest 90 seconds between each set

WOD

Valentine's Day Partner WOD:

Both partners complete ALL the reps.

For Time:
20 Shoulder to Overhead 95/65 - must remain in front rack until partner is finished
14 Double Unders
30 Synchronized burpees
14 Double Unders
40 Synchronized OH walking lunge steps 45/35
14 Double Unders
30 Synchronized burpees
14 Double Unders
20 Shoulder to Overhead 95/65

CASH OUT

Med ball sit ups with partner 3 x 10

MOBILITY

Everything

2/12/2015

ANNOUNCEMENTS
Did you sign up for the CrossFit Games Open? There is a scaled division this year so EVERYONE can participate! 

More info and Register here: 2015 CrossFit Games

WARM UP

Bergener
DownHill Skier Hold
Deep Squat hold (get as low as possible, hold on to something if needed)
HSPU
Ring Dips
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific

SKILL

Intensity

BUY IN

WOD-prep

WOD

6 minute AMRAP
3 Thrusters 115/75
6 TTB

rest 3 minutes

4 minute AMRAP
3 Thrusters 115/75
6 TTB

rest 2 minutes

2 minute AMRAP
3 Thrusters 115/75
6 TTB

**Increase your pace/intensity as the AMRAPs get shorter**

This is not a typo,  you need to learn how much you can push yourself. Use your score in the 6min AMRAP to set a goal for the 4min and so on...

CASH OUT

Tempo kipping Ring Dips
pause 2 seconds at the bottom
Every 90 seconds for 3 rounds +1 dip more than last week

MOBILITY

Everything

2/11/2015

ANNOUNCEMENTS

Did you sign up for the CrossFit Games Open?  There is a scaled division this year so EVERYONE can participate! 
More info and Register here: 2015 CrossFit Games

WARM UP

Bergener
DownHill Skier Hold
Deep Squat hold (get as low as possible, hold on to something if needed)
HSPU
Ring Dips
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Hang Clean - starting positions

BUY IN

Hang Clean Cycling
3 sets of 4 reps @ 70%
rest 90 seconds between each set

WOD

EMOTM for 27 minutes
Min 1: 15 Wallballs 20/14
Min 2: 25 DU + 8 OHS 75/45
Min 3: 15 KBS 70/53

CASH OUT

Recover

MOBILITY

Legs

2/10/2015

WARM UP

Bergener
DownHill Skier Hold
Deep Squat hold (get as low as possible, hold on to something if needed)
HSPU
Ring Dips
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific

SKILL

WOD transitioning 

BUY IN

Hang Snatch Cycling

3 sets of 4 reps @ 70%

rest 90 seconds between each set

WOD

11 min AMRAP

5 pull ups

10 HRPU

15 Air Squats

CASH OUT

Strict HSPU to 2" deficit if possible

Every 90 seconds for 3 rounds +1 more HSPU than last week

MOBILITY

Shoulders

2/9/2015

WARM UP

Bergener
DownHill Skier Hold
Deep Squat hold (get as low as possible, hold on to something if needed)
HSPU
Ring Dips
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

FS+JERK

BUY IN

2 FS+ 2 Split JERK
EOMOTM for 10 min (5 sets)
1 rep of the complex @ 80% 1RM of JERK every other minute
(FS+FS+Jerk+Jerk without putting the bar down)

WOD

10 RFT

1 Power Clean 185/135
2 HSPU
3 Burpee Box Jumps 24/20

CASH OUT

High Hang Snatch + OHS
4-5 sets of 2 reps 
*work on form before loading

MOBILITY

Hamstrings

2/6/2015

ANNOUNCEMENTS

Did you sign up for the CrossFit Games Open?  There is a scaled division this year so EVERYONE can participate! 

More info and Register here: 2015 CrossFit Games

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Ring Row
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Bear Crawl - GET LOW

BUY IN

Push Jerk Cycling
3 sets of 3 reps @ 70%
rest 90 seconds between each set

WOD

4 RFT
10 OHS 115/75
10 Push Press 115/75
after every round -
10m (32ft) Bear Crawl(~5 floor mats, long way) 

CASH OUT

Back Squat
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%

MOBILITY

Shoulders

2/5/2015

ANNOUNCEMENTS

Did you sign up for the CrossFit Games Open?  There is a scaled division this year so EVERYONE can participate! 

More info and Register here: 2015 CrossFit Games

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Ring Row
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Muscle Up/Chest to Bar

BUY IN

None

WOD

5 minute AMRAP
1 Power Clean 185/125
1 Muscle Up (sub C2B)
2 Power Clean
2 Muscle Up
3, 3, 4, 4, 5, 5, ect.

Rest 5 minutes

5 minute AMRAP
3 Power Snatch 115/75
4 HSPU
5 Box Jumps 24/20

Rest 5 minutes

5 min AMRAP
20 KBS 53/35
20 Hand Release Push Ups

CASH OUT

Tempo Kipping Ring Dips
Pause 2 seconds at the bottom
Every 90 seconds for 3 rounds: +1 dip more than last week

MOBILITY

Everything

2/3/2015

ANNOUNCEMENTS

Did you sign up for the CrossFit Games Open?  There is a scaled division this year so EVERYONE can participate! 

More info and Register here: 2015 CrossFit Games

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Ring Row
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Hang Snatch - positions

BUY IN

Hang Snatch Cycling

3 sets of 3 reps @ 70% of max weight lifted during cycling 

rest 90 seconds between each set

WOD

21-15-9-6-3

Pull Ups

Burpees

Sit ups

CASH OUT

Strict HSPU to 2" deficit if possible

Every 90 seconds for 3 rounds +1 more HSPU than last week

MOBILITY

Lats

2/4/2015

ANNOUNCEMENTS

Did you sign up for the CrossFit Games Open?  There is a scaled division this year so EVERYONE can participate! 

More info and Register here: 2015 CrossFit Games

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Ring Row
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Hang Clean - starting positions

BUY IN

Hang Clean Cycling

3 sets of 3 reps @ 70%

rest 90 seconds between each set

WOD

EMOTM for 24 minutes
Min 1: 25 DU + 5 TTB
Min 2: 10 burpees
Min 3: 8 thrusters 75/45

CASH OUT

Recover

MOBILITY

Legs

2/2/2015

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack 
Push Up 
Down Dog
Ring Row
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

FS+JERK

BUY IN

2 FS+ 2 Split JERK
EOMOTM for 10 min (5 sets)
1 rep of the complex @ 75% 1RM of JERK every other minute
(FS+FS+Jerk+Jerk without putting the bar down)

WOD

12 min AMRAP

15 Wallballs
20 Box Jumps Overs 24/20
25 DU

CASH OUT

High Hang Snatch + OHS
4-5 sets of 2 reps 
*work on form before loading

MOBILITY

Quads