02
27
2015

Heats for Open Workout 15.1

To make Saturday go as smooth as possible, please follow these instructions: If you have a bag, please use the athlete area upstairs – do not place your bags anywhere you want.  Feel free to use the area downstairs in the equipment room to store your coat if that is all you brought.  Again if you have anything more than a coat, use the area upstairs to help us optimize the space we have. Upon arrival, there will be a sheet taped to the Whiteboard (in Auxiliary Room), please mark if you are...

02
27
2015

Uncommon WOD – 022715

1.0 and 2.0 Workout of the DayIn teams of two, complete the following for time:1600 Meter Row100 Partnered Burpee Wall Ball Shots(you must perform a burpee immediately after throwing the ball and before catching it from your partner’s toss)200 Push-Ups300 Double-Unders400 Meter Walking Lunge Relay with Med-Ball(only the partner with the ball may lunge the team forward)

02
25
2015

Uncommon WOD – 022615

CrossFit 1.0 A. Four sets of: Deadlift x 8 reps @ 2111 Rest 45 seconds L-Seated Dumbbell Press x 8 reps @ 2011 Rest 45 seconds Supine Ring Row x 8 reps @ 2111 Rest 45 seconds Side Plank x 30 seconds each side Rest 45 seconds B. Complete rounds of 30, 20 and 10 reps for time of: Kettlebell Swings Shoulder to Overhead Jumping Lunges   CrossFit 2.0 A. 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 Build load every set. B....

02
24
2015

Uncommon WOD – 022515

CrossFit 1.0 A. Every minute, on the minute, for 21 minutes: Minute 1 – Push Press x 6 reps Minute 2 – Goblet Squat x 8 reps Minute 3 – Alternating Lateral Lunge x 16 reps B. Complete as many reps as possible in 5 minutes: Burpee Box Jump-Overs (24″/20″) CrossFit 2.0 A. Every two minutes, for 20 minutes (10 sets) of: Clean & Jerk x 1.1 (rest 10 seconds between singles) Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ B. CrossFit Games Open Event 11.3 Complete as many...

02
23
2015

Uncommon WOD – 022415

CrossFit 1.0 A. Three sets of: Strict Pull-Ups x Max Reps Rest 45 seconds Nose-to-Wall Handstand Hold x 45-60 seconds Rest 45 seconds Strict Supinated-Grip Pull-Ups x Max Reps Rest 45 seconds Hollow Rocks or Holds x 45 seconds Rest 45 seconds B. Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible: Row 500 Meters 25 Wallballs 30 Push-Ups CrossFit 2.0 A. Three sets of: Weighted Strict Pull-Ups x 3 reps Rest 30 seconds Weighted Strict Supinated-Grip Pull-Ups x Ma...

02
22
2015

Uncommon WOD – 022315

CrossFit 1.0 A. Every 3 minutes, for 12 minutes (4 sets): Back Squat x 10 reps (if you make all 10 reps, add weight the next set until you feel extremely challenged to make all 10 reps) Rest 20-30 seconds Prone Plank Hold x 60 seconds B. Three rounds for time of: 20 Alternating Reverse Lunges with a Kettlebell 20 Russian Kettlebell Swings 20 V-Ups CrossFit 2.0 A. 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...