Communitty WOD and The Open!

   The 10:00AM WOD will be a beginners WOD so bring a buddy and they can cheer you on for the Open WOD at 11:00AM! This will be a warm up for 15.1 & 15.1A. Take it easy and leave some in the tank for the OPEN. Warm Up Junk Yard Dog Then Musical Med-balls Half...

The CrossFit Open 15.1 & 15.1a

WORKOUT 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.) Scaled Complete as many rounds and reps as possible in 9 minutes of: 15 hanging knee raises 10 deadlifts (85 / 55 lb.) 5...

WOD 2/26/2015

  Weightlifting Deadlift  *Set 1 – 8 reps *Set 2 – 8 reps *Set 3 – 6 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 4 reps Rest 2 minutes between sets Build load every set. Metcon Complete rounds of 30, 20 and 10 reps for time of: Kettlebell Swings 1.5/1...

WOD 02/25/2015

  Gymnastics Pull-ups (Score is # of Strict Supinated x Max Reps)Three sets of: Weighted Strict Pull-Ups x 3 reps Rest 30 seconds Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight Rest 30 seconds Strict Pull-Ups x Max Reps Rest 30 seconds Strict...

WOD 2/24/2015

  Weightlifting  Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% followed by… One set of: Back Squat x Max Unbroken Reps @ 80% (athletes are...