Open WOD #1

Camille is curious...

Front Stuff

1. FS: 3 x 5 @75%, 2 x 5 @85%

2. Squat clean work

3. For time:
-10-1 pullups
-1-10 pushups

CrossFit Open 2015

The first Open WOD is released this Thursday, and we will be doing the WOD on Friday. This will occur for five weeks total. In the spirit of setting ourselves up for success, our workouts for the next five Mondays and Wednesdays will focus on maintaining and on skill work.

To that end:

1. BS 3 x 5 @75%, 2 x 5 @85%

2. Skill work: rings!

The Open

Guys....I think only Justyn, Craw, and I have registered. Get on it. It starts this week and we'll be doing the first WOD on Friday.

Register by clicking here!!

(or, you know, just google it)

Camille's confused why you haven't registered yet...

DLs and Kettlebells

1. DL: 5 x 75%, 3 x 85%, 1 or more x 95% of 1RM

2. DB one leg stiff-leg DL 3x10
---some very good tips/how-to at this link

3. For time:
-40 KBS
-1 lap waiter's walk
-40 situps
-30 KBS
-1 lap waiter's walk
-30 situps
-20 KBS
-1 lap waiter's walk
-20 situps

Big Night

1. TGU: 5 x 1 heavy rep per arm

2. Wall walk into handstand, accumulate 3mins in handstand

3. 40 wall balls

4. 5 Rds:
-20 pullups or ring rows
-20 burpees

Complex!

Make sure you warm-up your hips

1. BS: 5 @75%, 3 @85%, 1 or more @95%

2. 10mins: squat clean skill work

3. 20min AMRAP:
-5 DL
-5 HPC
-5 FS
-5 PP
-5 BS
**choose your own weight
**score is load x rounds

Heavy Press

1. SP: 5 @75%, 3 @85%, 1 or more @95%

2. OHS: 10 mins technique & blg

3. AMRAP 12mins: BJ
**EMOTM do 10 hand-release pushups
**only BJs are scored

Another Time Trial

1. BP: 3x3 @70-80-90%

2. Floor wipers: 3 x max reps (135/85)

3. Time trial: 100 FS @1/2 body weight
**every time you rack the bar, perform 10 pushups before continuing

Old Competition WOD

I saw Tyson smoke this WOD in 9:09

1. DL: 3x3 @70-80-90%

2. A WOD from FrostFit 2012:
-15 ring dips or ring pushups
-30 T-B or hanging leg raises
-15 ring dips or ring pushups
-15 BJ
-3 lengths OH plate walking lunge (45/25)
-15 BJ
-15 Pwr cleans (155/105)
-30 shuttle run lengths
-15 Pwr cleans

Busy Night Re-Do on Friday!

We're fixing to do this on Friday as most of us were too sore on Wednesday to accomplish it to any degree of satisfaction....

1. BS: 3x3 @70-80-90%

2. Time trial: 100 pullups or ring rows

3. 4 Rds:
-50 DU
-50 squats

Ab-tactular!

Boom indeed.

1. SP: 3x5 @70-80-90%

2. For time:
-25 thrusters (105/85)
-10 burpees
-20 thrusters
-10 burpees
-15 thrusters
-10 burpees
-10 thrusters
-10 burpees

3. Time trial: 100 situps!!