Main – WOD

View Public Whiteboard

Warm-up

Matt Chan (No Measure)

– 25 Jumping Jacks hands touch behind

– 10 Jumping jacks forward and back

– 4 each side Lunge, elbow to ankle point

– 6 each side Single leg lateral lunge (push knee out)

– 10 swings Bend at hips and twist

– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)

– arm circles (small, medium, large)

– wring the arms out

Weightlifting

Finding 1 Rep Max for Bench Press.

Bench Press (Bench Press 5.3.2.2.1.1.1)

Metcon

Metcon (Time)

4 Rounds

200 m Run

6 Push Press 95/65

8 Overhead lunges 95/65

10 power cleans 95/65

Cool Down

Stretch!!

Main – WOD

View Public Whiteboard

Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Weightlifting

Finding our 1 Rep Max today. Start at 50-60% and work up to max. Rest 60-90 sec between sets.

Back Squat (5.3.3.2.1.1)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

5 Toes to Bar

10 Wall balls 20#/14#

Rest 3 min

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

5 Burpees

10 kettlebell swings 55/35

Cool Down

500 m slow row

1 min couch stretch each side

Main – WOD

View Public Whiteboard

Row slow, medium, fast (No Measure)

Warm Up:

Row

15 pulls slow

10 pulls medium

5 pulls hard

5 pulls slow

10 pulls medium

15 pulls hard

15 pulls slow

10 pulls medium

5 pulls hard

2 rounds

5 Pull-ups

10 Push-ups

15 squats

1 min couch stretch each side

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap in 30 min

5 deadlifts 275#/165#

13 push-ups

9 box jumps 24″/20″

Main – WOD

View Public Whiteboard

Warm-up

Matt Chan (No Measure)

– 25 Jumping Jacks hands touch behind

– 10 Jumping jacks forward and back

– 4 each side Lunge, elbow to ankle point

– 6 each side Single leg lateral lunge (push knee out)

– 10 swings Bend at hips and twist

– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)

– arm circles (small, medium, large)

– wring the arms out

Skills

thursters

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

Cool Down

400 m run

Main – WOD

View Public Whiteboard

Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Weightlifting

Strict press

based off 1 RM

5×65%

5×75%

5×85%

Shoulder Press (65%, 75%, 85%)

Metcon

Metcon (Distance)

8 rounds-for distance

45 sec row

60 sec rest

record furthest distance rowed

Cool Down

800 meter run

Main – WOD

View Public Whiteboard

Warm-up

Partner (No Measure)

500M Row

Partner med ball tosses

– 10 right

– 10 left

– 10 overhead

30 Med ball sit ups

50 squats ( as a team)

40 Push ups (as a team)

30 Pull ups (as a team)

Skills

Muscle up progression

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

400 meter run

5 muscle ups

Scale with seated muscle up progression

OR 1 pull-up and 1 dip for every muscle up.

Cool Down

Metcon (AMRAP – Reps)

Max wall ball sit-ups in 2 min

14#/12#

Main – WOD

View Public Whiteboard

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Skills

Back Squat (5-5-3-3-3-1-1-1-1-1)

Metcon

Metcon (Time)

4 Rounds for time

10 overhead walking lunges 95/75

10 burpee over bar

Challenge

max hand release pushups in 2 min!!

Sweet!!

Main – WOD

View Public Whiteboard

Warm-up

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Skills

snatch progression

Metcon

Metcon (Time)

For time:

RX=50#/30#

RX+=70#/50#

scale rope climb with 2 strict pull-ups per rope climb

single-am dumbbell snatches, 50 reps

rope climbs, 5 ascents

single-arm dumbbell snatches, 40 reps

rope climbs, 4 ascents

single-arm dumbbell snatches, 30 reps

rope climbs, 3 ascents

single-arm dumbbell snatches, 20 reps

rope climbs, 2 ascents

single-arm dumbbell snatches, 10 reps

rope climb, 1 ascent

Main – WOD

View Public Whiteboard

Warm-up

Matt Chan Warm Up

– 25 Jumping Jacks hands touch behind

– 10 Jumping jacks forward and back

– 4 each side Lunge, elbow to ankle point

– 6 each side Single leg lateral lunge (push knee out)

– 10 swings Bend at hips and twist

– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)

– arm circles (small, medium, large)

– wring the arms out

Metcon

Pheezy (Time)

3 Rounds for time of:

5 Front Squats, 165#

18 Pull-ups

5 Deadlifts, 225#

18 Toes-To-Bar

5 Push Jerks, 165#

18 Hand Release Push-ups
In honor of U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, died on May 18, 2010
To learn more about Pheezy click here

Main – WOD

View Public Whiteboard

Warm-up

Run 400 m

40 m slide facing The Cell wall

20 m bear crawl

20 m inch worm

20 m elbow to ankle

10 pvc pullovers

10 overhead squats

10 pushups

30 mountain climbers

3×30 sec handstand hold

Skills

Clean Progression

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans

6 Handstand Push-ups

3 Cleans

9 Handstand Push-ups

3 Cleans

12 Handstand Push-ups

6 Cleans

15 Handstand Push-ups

6 Cleans

18 Handstand Push-ups

6 Cleans

21 Handstand Push-ups

9 Cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

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Challenge

2 min max slam balls