02272015

Announcements

Sunday Open gym – REGISTERED OPEN ATHLETES ONLY – sign up if unable to complete WOD at other class times.

Our Town CrossFit – CFK Seniors

(No Measure)

Athlete’s Choice – get warm!

CrossFit Games Open 15.1 Teens (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 85# / 55#

5 Snatches, 85# / 55#
Teens boys and girls 14-15, and 16-17

CrossFit Games Open 15.1 Teens Scaled (AMRAP – Reps)

9-Minute AMRAP of:

15 Hanging knee raises

10 Deadlifts, 65# / 45#

5 Snatches, 65# / 45#

*ground to overhead allowed
Scaled boys and girls teens 14-15, and 16-17

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Posted in Workouts

02272015

Announcements

Sunday Open gym – REGISTERED OPEN ATHLETES ONLY – sign up if unable to complete WOD at other class times.

Our Town CrossFit – CrossFit

Warm Up
WOD – Open Workout 15.1

(No Measure)

20 Minute Open Warm Up

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Posted in Workouts

02262015

Our Town CrossFit – CFK Seniors

(No Measure)

3 Rounds

15 m broad jumps

10 side to side hops each leg

10 toes to bar

Metcon (Time)

4 Rounds

500m Row

10 Overhead Squat (75/55)

Posted in Workouts

02262015

Our Town CrossFit – CrossFit

Open Gym
Work on something you need to work on
Complete a missed WOD
Have Fun
Post Results to Extra Performance

(No Measure)

Open Gym Warm Up

Posted in Workouts

02252015

Our Town CrossFit – CFK Seniors

(No Measure)

1,000 Meter Row

3 Rounds:

20 x Double Unders

15 x Squats

15 x Sit Ups

10 x Box Jumps (20/20)

10 x Wall Balls

5 x Snatches (45/35)

5 x Cleans (45/35)

5 x Thrusters (45/35)

*Attempt to increase the tempo each round

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

15 Calorie Row

15 Wallballs (20/14)

Posted in Workouts

02252015

Our Town CrossFit – CrossFit

(No Measure)

1,000 Meter Row

3 Rounds:

20 x Double Unders

15 x Squats

15 x Sit Ups

10 x Box Jumps (20/20)

10 x Wall Balls

5 x Snatches (45/35)

5 x Cleans (45/35)

5 x Thrusters (45/35)

*Attempt to increase the tempo each round

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

15 Calorie Row

15 Wallballs (20/14)

Posted in Workouts

02242015

Our Town CrossFit – CrossFit

Linchpin (No Measure)

4 Rounds

10 Calorie Row

10 GHD Sit-Ups

10 Good Mornings

10 Air Squats

5 Strict Pull-Ups

*Increase the pace each round

Metcon (Time)

8 deadlifts (115/75)

7 cleans (115/75)

6 snatches (115/75)

8 pull-ups

7 chest-to-bar pull-ups

6 bar muscle-ups

6 deadlifts (115/75)

5 cleans (115/75)

4 snatches (115/75)

6 pull-ups

5 chest-to-bar pull-ups

4 bar muscle-ups

4 deadlifts (115/75)

3 cleans (115/75)

2 snatches (115/75)

4 pull-ups

3 chest-to-bar pull-ups

2 bar muscle-ups

Posted in Workouts

02232015

Our Town CrossFit – CFK Seniors

(No Measure)

3 Rounds:

20 x Double Unders

15 x Squats

15 x Sit Ups

10 x Box Jumps (20)

10 x Wall Balls (16)

5 x Snatches (35)

5 x Cleans (35)

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Posted in Workouts

02232015

Our Town CrossFit – CrossFit

Warm Up as a group
Metcon – CrossFit Open 11.4 (10 Minute Time Cap)
Cool Down – Row & Stretch

(No Measure)

10 Laps

(easy jog, high knees, heal touches)

3 Rounds:

20 x Double Unders

15 x Squats

15 x Sit Ups

10 x Box Jumps (20/20)

10 x Wall Balls

5 x Snatches (45/35)

5 x Cleans (45/35)

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Posted in Workouts

02202015

Our Town CrossFit – CFK Seniors

Linchpin (No Measure)

4 Rounds

10 Calorie Row

10 GHD Sit-Ups

10 Good Mornings

10 Air Squats

5 Strict Pull-Ups

*Increase the pace each round

Metcon (Time)

Complete the WOD as a team (2/3)

(divide the work as you see fit)

3 Rounds for Time

Row 500 Meters

20 Box Dips

Rest 5 Min

4 Rounds for Time

15 Bar Facing Burpees

12 Deadlift (105/75)

9 Hang Power Clean

6 Shoulder to Overhead

Rest 5 Min

For time:

80 Over The Box Jumps (24/20)

60 Wall Ball Shots (16/12)

40 Pull Ups

20 Back Squats (racked-125/105)

Posted in Workouts
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