Open 15.1
9 min AMRAP
15 TTB
10 DL
5 Snatches
#115/75
15.1A Will immediately follow and you will have 6 mins to find a 1 rep max clean & jerk.
This will be 2 separate scores.
Morning class @ 5am
Afternoon class:
Doors open @ 4:30pm, 1st heat begins @ 5:45pm.
No class @ 5AM
Skill Work 20:00
Kipping/ Butterfly Pull-ups
MetCon
4:00 AMRAP
7-Box Jump 24/20
7- Sit-ups
Rest 4:00
4:00 AMRAP
7_ Burpee Box Jumps 24/20
7- Sit-ups
Rest 4:00
7- Box Jump overs
7- Push-ups
Shoulder press, 10 reps
Overhead squat, 15 reps
Push press, 20 reps
Front squat, 25 reps
Push jerk, 30 reps
Back squat, 35 reps
115/75
5:00 EMOM
:30 max Reps TTB/ :30 Rest
Rest 5:00
Partner Wod
200 KBS 60/35
EMOM (1) partner does 3 HSPU
Partner 2014 regional event 6
Reps must be split evenly
50 cal row
50 box jump overs
50 deadlifts 185/125
50 wall balls
50 ring dips
50 wall balls
50 deadlifts
50 box jump overs
50 cal row
Wod @ 5am on Wed
Back squat 5x5
8 min AMRAP
5 parallette pushups
5 box jumps 30/24
Rest 4 mins
10-9…1 wall balls
1-2…10 situps
Open Gym 4-6pm
10 min EMOM
1 heavy squat clean AHAP
3 rounds
10 hang clean and jerk 155/105
15 dips
20 kbs 60/35
- “Valentine’s Day WOD”
Part 1“THE BREAKUP” With a running clock BOTH partners simultaneously complete: 1st minute: 1 Push Press (115# / 75#) 1 Burpee 2nd Minute: 2 Push Presses (115# / 75#) 2 Burpees Adding 1 push press and 1 burpee per minute until the FIRST PERSON fails. Post Score in Points:
REST EXACTLY 10 MINUTES
PART 2: “THE MAKEUP” Part A: 6 Rounds for Time: 5 Power Cleans (135# / 85#) 10 Pull-ups 200m Row Partners will alternate rounds - See more at: http://crossfitlittleton.net/2012/02/13/valentines-day-wod-2142012/#sthash.KHxgwQHW.dpuf
Strength:
20 min work to heavy single on DL
MetCon:
7 Min Amrap
30 Double Unders/ 15 Sit-ups/ 3 Snatch 135/85
Post WOD Mobility: 10 Min- Hit your trouble Spots.
No classes Fri afternoon.
Muscle Up Practice 20 min
MetCon:
3 rds- 1 round DT- (12 DL 9 HPC 6 STOH) 155/105
1 Round Cindy- (5 Pull-ups 10 Pushups 15 Air Squat)
Buyout: 2 Min max Burpee
Open Gym
4:00-6:00 pm
Reminder: There will be no afternoon
class Fri Feb 13, 2015.
20 Min Front Rack Walking Lunge 40 Ft x 5 (challenge yourself)
Wod: CrossFit Baseline
Row 500, 40 Squat, 30 Sit ups, 20 Pushups, 10 Pull ups
Rest 5min and Repeat (Try to keep time within 10 Seconds)
Buyout: 50 Wallballs every time you STOP Add 5 Wallballs…max 75
2014 Open Monster Mash (Go Hard and Hold On!!!!)
ALL AMRAP’s
4 Min 75/55 Snatch 15 Reps & 30 Dbl Unders
Rest 5
4 Min 95/65 OHS 10 Reps & 10 CTB Pull-ups
Rest 5
4 Min 185/135 DL 10 Reps & 10 Box Jumps 24/20
Rest 5
4 Min 15/12 Calorie Row & 10 TTB
Rest 5
4 Min 95/65 Thruster 10 Reps & 10 Burpee Over Bar
2014 Open Monster Mash (Go Hard and Hold On!!!!)
ALL AMRAP’s
4 Min 75/55 Snatch 15 Reps & 30 Dbl Unders
Rest 5
4 Min 95/65 OHS 10 Reps & 10 CTB Pull-ups
Rest 5
4 Min 185/135 DL 10 Reps & 10 Box Jumps 24/20
Rest 5
4 Min 15/12 Calorie Row & 10 TTB
Rest 5
4 Min 95/65 Thruster 10 Reps & 10 Burpee Over Bar
21-15-9 Deadlift 225/135 (scale 55% of 1RM)
Partner Handstand Hold
15-12-9 Deadlift 275/175 (scale 70% of 1 RM)
Partner Handstand Hold
12-9-6 Deadlift 315/205 ( scale 80% of 1 RM)
Partner Handstand Hold
7Rds
3:00 AMRAP
5 Hang Power Snatch 135/85
30 Double Unders
Row for calories
3:00 Rest
EMOM (Every Minute On the Minute)
10 Rds (30min)
Min 1: 12 Thusters 75/45
Min 2: 12 KB Swings 60/35
Min 3: 12 Burpees
12min AMRAP
15 Box Jumps 24/20
12 STOH 115/75
9 Toes to Bar
-Rest 5-10min-
Back Squat
10-10-10 Body weight + 10%
5-5-5 70% of 1RM
15 min—Practice Cleans&Jerk. Work up to about 75% of 1RM
10 min Emom
Men- 200m Row Sprint
Women-150m Row Sprint
Rest 2 min
10 min EMOM
5 Squat Cleans 155/105 (T&G)
Rest 2 min
10 min EMOM
Men- 10 HR Push Ups
Women- 7 HR Push Ups