CrossfitWOD

Fri - Feb 27, 2015 : Today is the day

This will be the schedule for the open for the next 5 week.
M-W: Normal
R: recovery day
F: Open WOD
Sat: Regular Class WOD (9:30-10:30) and if you want to repeat the open WOD we will be here from 10:30-12:30 to do so. That does not mean show up at 12 to do the WOD. Everybody needs to try and be here for 10:30 that way we can get heats set up.
Su: Closed

* If for any reason you need to do the open WOD on Monday you must schedule a time with somebody who is certified to judge.

Thu - Feb 26, 2015 : CrossFit Open Eve

Just a reminder tonight at 7p.m. we will airing the live announcement of the first CF Open workout! Also, if you have taken the judges course we would greatly appreciate your help as much as you can. The more judges we have per class the faster we can roll through our athletes.

Today is the last day of CFK till further notice.

On-Ramp:
Snatch Tech.
*THEN*
Mobility

CrossFit:
10min EMOM
1 Top-To-Bottom Snatch @ 55%
*THEN*
Mobility

CrossFit+:
35min AMRAP
*this isn't for rounds. Just focus on tech.
200m Run
5 Strict Pull-Ups
5 Strict HSPU
5 Pistols each leg
5 TTB
10 Ring Push-Ups
5 Dips
10m HS Walk
*THEN*
3000m Recovery Row

Strength:
10 min EMOM
1 Squat Snatch+ 1 Power Snatch + 1 OHS @55%

Wed - Feb 25, 2015 : Benchmark Wednesday!

On-Ramp:
Same as CF

CrossFit:
Two rounds through the entire series:
Wide-grip pull-up MAX REPS (use band assistance for 10 or more reps; use weight if you have 15+)
Rest 2 minutes
Medium-grip pull-up MAX REPS (same)
Rest 2 minutes
Medium-grip chin-up MAX REPS (same)
Rest 2 minutes
Narrow-grip chin-up MAX REPS (same)
*THEN*
"Diane"
21-15-9
DL (225/155)
HSPU

CrossFit+:
Class Wod or 2mile Run with 5s Sprint Every Minute

Strength:
Clean and Jerk (% of clean single): 75%x 1, 85%x 1, 93%x 1, 98%x1, 103%x1
Snatch (% of snatch single): 75%x 1, 85%x 1, 93%x 1, 98%x1, 103%x1

Tue - Feb 24, 2015 : Tabata!

Interested in helping judge during the Open? You can go to this website https://oc.crossfit.com to take the judges course. It's $10 and any help would be much appreciated!

On-Ramp:
Same as CF

CrossFit:
20 Seconds of Work 10 Seconds of Rest
for 8 Rounds of:
Row for Calories
Push-Ups
KBS (55/35)
Box Jump (24/20)
*Complete all 8 rounds before
moving to next movement

CrossFit +:
20 MU For time
* 5 C&J every time you drop (165/125)
-5min Rest
3 Rounds
6 OH Lunges (155/115)
15 HSPU
90s Rest between rounds

Strength:
10 min EMOM
2 Clean Pulls + 1 Squat Clean 60%

Mon - Feb 23, 2015 : Open Starts Friday!
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If you are signed up for the CrossFit Open (if you aren't you should be) we will be viewing the live announcement of 15.1 (the first workout) at 7p.m. on Thursday. We will do this every Thursday throughout the Open as well. So come on over and hang out!

On-Ramp:
F.S. Tech
*THEN*
12min AMRAP
15 Sit-Up
30 Jump Rope

CrossFit:
Wendler F.S. Week 5
5 reps @ 40% & 50%
3 reps @ 60%
5 reps @ 65% & 75%
5+ reps @ 85%
*THEN*
12min AMRAP
15 Sit-Ups
30 DU

CrossFit+:
15min EMOM
Min 1: 15 Arch Hollows
Min 2: 30s Head Stand
Min 3: 10 Candle Stick Roll Ups

3 Rounds
8 Hang Power Snatch UB 55%
12 Butterfly Pull-Ups UB
2min ROW
-5min Rest
3 Rounds
12 Thrusters UB (135/95)
12 Over Bar Burpees
400m Run

Strength:
Snatch (% of snatch single): 70%x 3, 75%x 2, 80%x 1,
Clean and Jerk (% of clean single): 70%x 3, 75%x 2, 80%x 1,
Snatch Grip Pulls (% of snatch single) 95%X 3, 100%X 3, 100%X 3
3 and 3’s (% of snatch): 75%, 85%, 92%, 97%, 100%

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