WOD Archive

Mar12

Friday, 03/13/15 - Open 15.3 W.O.D.

Workout 15.3
14 min AMRAP
- 7 Ring Muscle-Ups - 50 Wall Balls (14/20) (9'/10' targets) - 100 double-unders

Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.

Mar11

Thursday, 03/12/15 - W.O.D.

Rest or come in and mobilize if you're doing the Open

W.O.D.

For Time:
- 800m Run
- 50 Walking Lunge Steps
- 800m Run
     
Mar10

Wednesday, 03/11/15 - W.O.D.

Chipper:
- 50 Cal Row
- 40 KB Swings (35/53)
- 30 Burpee BJ (20/24)
- 20 Ab Mat Sit ups
- 10 T2B
- 5 MU (scale 1: 5 BMU, scale 2: 5 strict pull ups)
       
Mar09

Tuesday, 03/10/15 - W.O.D.

W.O.D.

3 RFT:
- 15 DL (95/135)
- 10 Power Cleans (95/135)
- 50 DU (150 singles)
       
Mar07

Monday, 03/09/15 -Strength & W.O.D.

10 min find heavy 5 rep Strict Press - off ground

10 min to find heavy 5 rep Front Squat - out of the rack

W.O.D.

6 min AMRAP
- 10 S2OH (75/115)
- 20 WB  (14/20)
     
Mar05

Friday, 03/06/15 - CrossFit Open 15.2

Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: - 10 Overhead Squat (65/95) - 10 C2B pull-ups From 3:00-6:00 2 rounds of: - 12 Overhead Squat (65/95) - 12 C2B pull-ups From 6:00-9:00 2 rounds of: - 14 Overhead Squat (65/95) - 14 C2B pull-ups Etc., following same pattern until you fail to complete both rounds. * Don't forget to submit your score once you complete the WOD!
Mar04

Thursday, 03/05/15 - W.O.D.

If you're doing the Open 15.2 then come in and mobilize and row, or rest.

W.O.D.

6 min AMRAP
- 20 KB swing (35/53)
- 10 v-ups
2 min rest
4 min AMRAP
- 20 KB swing (35/53)
- 10 v-ups
*start 2nd AMRAP where you left off. 1 total score.
       
Mar02

Tuesday, 03/03/15 - W.O.D.

7 min AMRAP
[caption id="attachment_6440" align="alignright" width="483"]i1uvit owner Matt Lovelady hits a big 257lb clean & jerk in Open 15.1a i1uvit owner Matt Lovelady hits a big 257lb clean & jerk in Open 15.1a[/caption]
- 4 Snatch (95/135)
- 6 HSPU
- 8 Bar over burpees with hand release
                           
Mar02

Wednesday, 03/04/15 - Strength & W.O.D.

DL: 10 min work up to heavy 8

W.O.D.

10 min AMRAP
- 20 Box Jumps (20/24)
- 30 Double-unders
- 40 Wall Balls (14/20)
- 30 Double-unders
     
Feb28

Monday, 3/2/15 - Strength & W.O.D.

10 min work up to heavy thruster

[caption id="attachment_6435" align="alignright" width="333"]jensen mayberry 262 pound clean and jerk Jensen Mayberry with Clean & Jerk of 262lbs in Open 15.1a He's competing in Teen Male (15-17 age) division[/caption]

W.O.D.

3 RFT
- 15 thruster (70/100)
- 15 pull up (comp: C2B)
If you have Ring MU: rest 1 min after completion of W.O.D., max set MU, rest 3 min, 2nd set max MU.
Feb26

UPDATED: Friday, 02/27/15 - Open Workout 15.1

Workout 15.1

On 15 minute running clock:   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.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap      
Feb25

Thursday, 02/26/15 - W.O.D.

If you’re doing the CrossFit Open:

- Rest & Mobilize

If you’re not doing the Open:

- 6 min Max Cal Row

Feb24

Wednesday, 02/25/15 - W.O.D.

4 RFT:
- 30 Air Squats
- 20 Ab Mat Sit Ups
- 10 HR Push Ups (Strict)
- 200m Run
Feb23

Tuesday, 02/24/15 - W.O.D.

12 min AMRAP
- 40 DU (Scale: 120 single unders)
- 10 Pull Ups
- 10 DL (105/155)
Feb21

Monday, 02/23/15 - W.O.D.

W.O.D.

[caption id="attachment_6412" align="alignright" width="350"]20150222_170214 Matt & Kaylee at CrossFit Level 2 Coaching Seminar this past weekend[/caption]

For Time:
- 1,000m Row Buy-In
21-15-9
- S2OH (75/115)
- Back squat (75/115) (Bar must be taken from ground to start Back squats)
  *If you have ring MU: At the completion of the WOD, rest 3 min, and get in 2 max rep sets of MU (with 2 min rest in-between max sets).        
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