Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps
15.1a
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.Post rounds and reps completed for 15.1 and load for 15.1a to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.Top male and top female after both workouts will receive $2015. a6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
Post rounds and reps completed for 15.1 and load for 15.1a to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
Top male and top female after both workouts will receive $2015.
Friday, February 27, 2015
Thursday, February 26, 2015
Thursday 20150226
Warm up: 500m row, 50 air squats, 25 over/ unders
WOD: 8 min AMRAP
5 Hang snatches @ 95/45#
10 Box jumps @ 30/24"
Or
6 rds for time
WOD: 8 min AMRAP
5 Hang snatches @ 95/45#
10 Box jumps @ 30/24"
Or
6 rds for time
Wednesday, February 25, 2015
Wednesday 20150225
Warm up: 500m row, 50 over/unders, 25 Burpees
WOD:25- 21-15-9
C2F Push ups
C2B Pull ups
WOD:25- 21-15-9
C2F Push ups
C2B Pull ups
Monday, February 23, 2015
Tuesday 20150224
Warm up: 400m run, 30 air squats, 20 sit ups, 10 burpees
WOD: 15min AMRAP
50 pistols
50 box jumps @ 24/20"
50 pistols
50 wallball shots @ 20/12#
50 pistols
50 squat thrusters @ 75/45#
WOD: 15min AMRAP
50 pistols
50 box jumps @ 24/20"
50 pistols
50 wallball shots @ 20/12#
50 pistols
50 squat thrusters @ 75/45#
Monday 20150223
Warm up: 100 single jumpropes
, 50 sprinter toe touches,
25 k2e
WOD: 5min AMRAP
50 double unders
10 T2B
rest 1 min
5min AMRAP
100 double unders
5 Front Squats @ 135/95#
25 k2e
WOD: 5min AMRAP
50 double unders
10 T2B
rest 1 min
5min AMRAP
100 double unders
5 Front Squats @ 135/95#
Friday, February 20, 2015
Friday 20150220
Warm up: 500m row, 50 over/unders
WOD: 6 rounds of
400m run
20 Spiderman push ups (1 for 1)
10 Overhead Squats @ 95/45#
WOD: 6 rounds of
400m run
20 Spiderman push ups (1 for 1)
10 Overhead Squats @ 95/45#
Thursday, February 19, 2015
Thursday 20150219
Warm up: 500m row, 50 air squats
WOD: " B.W.K." Accuracy Test
Set up a tire, hanging or on a stand, 6' from ground
so that the center faces you.
20 min AMRAP
From 10m attempt to throw a football through the center.
MISS TIRE = 15 BURPEES
HIT TIRE = 10 WALLBALL SHOTS @ 20/12#
THROUGH THE CENTER = 5 T2B
WOD: " B.W.K." Accuracy Test
Set up a tire, hanging or on a stand, 6' from ground
so that the center faces you.
20 min AMRAP
From 10m attempt to throw a football through the center.
MISS TIRE = 15 BURPEES
HIT TIRE = 10 WALLBALL SHOTS @ 20/12#
THROUGH THE CENTER = 5 T2B
Wednesday, February 18, 2015
Wednesday 20150218
Warm up: 500m row, 40 push ups, 30 over/unders,
20 pull ups, 10 burpees
WOD: complete for time
Alternate using one bar.
21-15-9
Deadlifts @ 145/105#
18-12-6
Push Press @ 95/55#
20 pull ups, 10 burpees
WOD: complete for time
Alternate using one bar.
21-15-9
Deadlifts @ 145/105#
18-12-6
Push Press @ 95/55#
Tuesday, February 17, 2015
Tuesday 20150217
Warm up/ Skill: 100 double under, not 98, not 102.
WOD: 12 min AMRAP
10 GHDs
15 Box jupms @ 24/20"
20 Air Squats
WOD: 12 min AMRAP
10 GHDs
15 Box jupms @ 24/20"
20 Air Squats
Monday, February 16, 2015
Monday 20150216
Warm up: 30 air squats, 20 push ups, 10 burpees
WOD: complete as many 3 min rounds as possible
with increasing clean and press reps.
3 min
300m row
10 clean and press @ 95/55#
rest the remainder of the 3min, then
3 min
300m row
12 clean and press
3 min
300m row
14 clean and press
continue until you can't finish with in 3min.
WOD: complete as many 3 min rounds as possible
with increasing clean and press reps.
3 min
300m row
10 clean and press @ 95/55#
rest the remainder of the 3min, then
3 min
300m row
12 clean and press
3 min
300m row
14 clean and press
continue until you can't finish with in 3min.
Thursday, February 12, 2015
Friday20150213
Warm up: 400m run, 20 sit up - to - push ups
WOD: "Old Gregg" Friday the 13th
1300m row then,
13 rounds of
13 C2F push ups
13 Abmat sit ups
13 Pull ups
13 Russian twist @ 53/35#
13 Single arm KB swings @ 53/35#
WOD: "Old Gregg" Friday the 13th
1300m row then,
13 rounds of
13 C2F push ups
13 Abmat sit ups
13 Pull ups
13 Russian twist @ 53/35#
13 Single arm KB swings @ 53/35#
Thursday 20150212
Warm up: 400m run, 40 push ups, 40 sit ups, 40
Mountain climbers
WOD: FGB
3 rounds of 5 one minute max rep exercises,
with a one min rest between rounds.
Row for calories
wallball shots @ 20/12#
Box jumps @ 24/20"
Squat thrusters @ 75/45#
Burpees
Mountain climbers
WOD: FGB
3 rounds of 5 one minute max rep exercises,
with a one min rest between rounds.
Row for calories
wallball shots @ 20/12#
Box jumps @ 24/20"
Squat thrusters @ 75/45#
Burpees
Wednesday, February 11, 2015
Wednesday 20150211
Warm up: 400m run, 30 air squats, 20 push ups, 100
Jump rope
WOD: 10 min AMRAP
*1 each @ 115/85#
Front squat
Back squat
Overhead squat
*1 each
T2B
Pull up
C2B pull up
*You must perform all 3 movements unbroken.
If you can not do all 3 squats without getting from
under the bar, it's a 5 wallball shot 20/12# penalty.
Same for pull up bar, once on the bar the 3 movements
must be unbroken or it's a 5 wallball shot 20/12# penalty.
Jump rope
WOD: 10 min AMRAP
*1 each @ 115/85#
Front squat
Back squat
Overhead squat
*1 each
T2B
Pull up
C2B pull up
*You must perform all 3 movements unbroken.
If you can not do all 3 squats without getting from
under the bar, it's a 5 wallball shot 20/12# penalty.
Same for pull up bar, once on the bar the 3 movements
must be unbroken or it's a 5 wallball shot 20/12# penalty.
Tuesday, February 10, 2015
Tuesday 20150210
Warm up: 500m row, 50 sprinter toe touches,
50 over/ unders
WOD: 5 rounds of
20 abmat sit ups
25m overhead barbell walk @ 95#
10 burpees
25m overhead barbell walk @ 95#
5 push press @ 95#
50 over/ unders
WOD: 5 rounds of
20 abmat sit ups
25m overhead barbell walk @ 95#
10 burpees
25m overhead barbell walk @ 95#
5 push press @ 95#
Monday, February 9, 2015
Monday 20150209
Warm up: 50 double unders, 40 air squats, 30
push ups, 20 sit ups, 10 burpees
WOD: complete for time
1 mile run
100 mountain climbers
800m run
50 in and outs*
400m run
25 Burpees
*it's a 2 legged mountain climber, like the bottom of a burpee.
push ups, 20 sit ups, 10 burpees
WOD: complete for time
1 mile run
100 mountain climbers
800m run
50 in and outs*
400m run
25 Burpees
*it's a 2 legged mountain climber, like the bottom of a burpee.
Friday, February 6, 2015
Friday 20150206
Warm up: 400m run, 30 push ups, 20 GHDs,
10 burpees
WOD: 5 rounds of
40 Double unders
30 KB swings @ 35/26#
20 Hang Cleans @ 95/45#
10 Burpees
10 burpees
WOD: 5 rounds of
40 Double unders
30 KB swings @ 35/26#
20 Hang Cleans @ 95/45#
10 Burpees
Thursday, February 5, 2015
Thursday 20150205
Warm up: 500m row, 50 air squats, 50 push ups
WOD: Ascending/ descending
Pull ups (1- 10)
Deadlifts @ 135/95# (10 - 1)
WOD: Ascending/ descending
Pull ups (1- 10)
Deadlifts @ 135/95# (10 - 1)
Wednesday 20150204
Warm up: 500m row, 50m Overhead walking lunges (pvc
pipe), 25 over/unders
WOD: Breaking Benjamin
5 rounds of
5 Box Jumps @ 24/20"
200m run
10 Push Press @ 95#
pipe), 25 over/unders
WOD: Breaking Benjamin
5 rounds of
5 Box Jumps @ 24/20"
200m run
10 Push Press @ 95#
Tuesday, February 3, 2015
Tuesday 20150203
Warm up: 400m run, 30 air squats, 20 pull ups, 100
single jumprope
WOD: complete for time:
500m row then,
5 rounds of:
50 Double unders
50m Bear Crawl
single jumprope
WOD: complete for time:
500m row then,
5 rounds of:
50 Double unders
50m Bear Crawl
Monday, February 2, 2015
Monday 20150202
Warm up: 100 jumprope, 25 sit up -to - push ups,
WOD: 4 rounds of
30 abmat sit ups
20 C2F push ups
10 Squat cleans @ 135/95#
WOD: 4 rounds of
30 abmat sit ups
20 C2F push ups
10 Squat cleans @ 135/95#
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