WEDNESDAY 4-1-15

WARM UP
1minjump rope
BURPEES
MEDBALL CLEAN
STRICT PULL UPS
V-UPS

WOD FOR TIME
9-CAL ROW
9-THRUSTERS 135/95
15 CALORIE ROW
15 THRUSTERS 115/75
21- CAL ROW
21- THRUSTERS 95/65
27- Cal Row
27 THRUSTERS 75/45

 

 

 

 

 

 

 

 

 

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JUST JOKING HERES THE REAL WOD

TECHNIQUE

GYMNASTIC 15 min
HANDSTAND HOLD 3X Max effort
a HANDSTAND WALK PRACTICE

DOUBLE UNDER PRACTICE

WOD FOR TIME

50 Unbroken Double Under Buy-In (150 S)

Then:

5 Rounds for Time:

400 Meter Run

6 Burpee Muscle Ups (MODIFY FOR BURPEE PULL UP c2B)

50 Unbroken Double Under Cash-Out (150 S)

Accessory

WEIGHTED PLANK HOLD 1 min work :30 sec rest X 3

TUESDAY MARCH 31st

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STRENGTH
BENCH 8X 3
3 wide 3 narrow 3 close = 1

WOD 5 MIN COMPLETE AS MANY AS POSSIBLE
3 DEADLIFTS 275/205
7 PUSH PRESS 115/75

Post wod
1 MILE RUN

MARCH 30th MONDAY

WARM UP
400 m run
2X 10 each
Step ups
Mountain climbers
Burpees
Scorpion
Pull ups
Group stretch
0 EMOM of: basically death by 💀snatches
1 Snatch (115/75), Adding 1 Snatch Per Minute, Until Failure or work is not completed in 1 Minute
5 Box Jumps

WOD
100 KB Swings for Time (53/35)
Everytime you stop run 100 m

FRIDAY MARCH 27th OPEN 15.5

FIRST OFF WE WOULD LIKE TO SAY THANK YOU TO EVERYONE THAT HAS PARTCIPATED IN THE CROSSFIT OPEN, REGARDLESS IF YOU SCALED, RX, OR JUST CAME OUT TO SUPPORT EACH OTHER (EXAMPLE) OUR CROSSFIT LITE CLASS HAS BEEN THERE CHEERING ON FELLOW MEMBERS. THIS IS WHAT CROSSFIT COMMUNITY IS, CROSSFIT OHANA!

Great job everyone for pushing, striving and giving it all you got. We’re proud of you all.
Thanks to the coaches for coming out to help judge on their time off and
A SPECIAL THANKS TO COACH BRADY AND JOESEPH, WE COULDNT HAVE DONE IT WITHOUT YOU, SHOWING UP THURSDAY NIGHTS, FRIDAY FROM 6 AM THROUGHOUT THE DAY, WEEKENDS AND MONDAYS. THANKS FOR BEING BY OUR SIDE 100%.

Don’t forget everyone last pot luck open 20 15…..and EASTER EGG HUNT TO FOLLOW BRING THE KIDS, FLADLIGHTS, AND WARM CLOTHES. A SPECIAL THANKS TO ROYDEN AND KARA FOR PROVIDING THE EGGS, CANDY, AND GOODIES. YOU BOTH ARE TRUELY AMAZING AND WERE THANKFUL FOR EVERYTHING YOU BOTH BRING TO THE BOX, POSITIVE VIBES!!!!

Download a PDF of the workout description and scorecard

Workout 15.5 score submissions are still open.

The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round. The athlete or the judge may reset the monitor.
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. Using a ball, box or other object to check for proper depth is not allowed.
The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
WORKOUT 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

Equipment
• An indoor rower with a monitor that measures calories
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 / 29 kg for Rx’d, 29 / 20 kg for Scaled, Masters 55+ and Teens, and 20 / 15 kg for Scaled Masters 55+ and Scaled Teens.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 15.5 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 45 lb.
Girls use 35 lb.

 

 

 

 

 

March 26th THURSDAY

MARCH 26th THURSDAY
DYNAMIC. WARM UP

MOBILITY

15 MIN WORK ON YOUR GOAT

WOD 20 min
1 MILE RUN
THEN with the remainder of time complete as many reps as possible
“CINDY”
5 pull ups
10 push ups
15 Airsquats

MARCH 25th WEDNESDAY

 

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MARCH 25th  WEDNESDAY

Warm-up:

600 m run then 3rds of:10 each
SHPT
BTN PRESS (behind the neck press)
OHS
K2E
MOBILITY
COUCH STRETCH
BANDED SHOULDER DISTRACTION

Strength:
Back Squat
5×60%, 5×65%, 3×70%, 3×75%, 3×80%

 

WOD:
10 min AMRAP
6 Thruster (95/65)
6 T2B
20DU

MARCH 24th TUESDAY

MARCH 24 TUESDAY

Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.
-Lou Holtz

WARM UP
400 cash in run
2X
10 hip raise
DB row 10 each arm
10 back extension
10 step ups
400 cash out run
STRENGTH
BENCH PRESS 8X 3 @65 %
3-3-3 wide -narrow close

WOD 10 rounds
10 KBS
10 BOX JUMPS
100 m RUN

FINISHER
TABATA SIT UPS 8 ROUNDS 20:10 sec work:Rest