Community. Coaching. Caring. Since 2009.
Hang Squat Snatch 1-1-1-1-1Hang Squat Snatch 1-1-1-1-1
* Choose high hang, mid hang or low hang (above knee) position.
12-9-6-3 reps, for time of:
Power Snatch (155#/105#)
Burpee
Reminder: Thursday there is no 6am class (moved to Monday’s during the Open).
Come in at 5pm Thursday to watch the Open 15.3 WOD announcement featuring Julie Foucher and Lauren Brooks.
Photo of Jeremy by Rob W.
Handstand Push-upsEvery 1 min for 5 mins complete:
5 Handstand Push-ups
* Kip or Strict or deficit. Or complete HSPU Practice (Box Pike, AbMat, negatives, strict press)
For time:
Run 400m
6 Rope Climbs 15 ft
21 Push Press (115#/75#)
Run 400m
4 Rope Climbs 15 ft
15 Push Press
Run 400m
2 Rope Climbs 15 ft
9 Push Press
* Scale 2 Supine Rope Climb to 1 Rope Climb
A strong grip and solid foot lock is required for a rope climb. Use that time after your WOD to work on developing your foot lock and leg wrap (make sure you wrap your calf/shin).
This Thursday remember there is no 6am class (moved to Monday’s during the Open). Come in at 5pm to watch the 15.3 announcement. Hopefully CF gets their stream fixed as it wasn’t our TV but their crappy feed!
Congrats to Adam for passing the Advanced RX Test tonight.
Complete as many rounds as possible in 15 mins of:
3 Muscle-ups
15 Wall Balls (20#/14#)
Run 200m
* Scale 5 Ring Dips each round (for 3 MU)
Record your best Power Clean & Push Jerk 2 Rep Max lift.
10-8-6-4-2 reps, for time of:
Power Clean (185#/120#)
Lateral Burpees (Over Barbell)
Run 200m
Skill WorkA single set of Handstand Push Up (Free Standing) for max reps.
Practice freestanding HSPU or HS hold and walk.
If you need to complete 15.2 then you have Monday any AM class to complete it. You must submit your score by 5pm PST.
Reminder: On Mondays during the Open only we will have a 6am Class and no 6am class on Thursdays. Plan ahead!
Photos by Rob W.
As a Team of 2 complete for time:
25 Burpees
50 Power Cleans (135#/95#)
100 AbMat Sit-ups
Run 800m
100 AbMat Sit-ups
50 Power Cleans
25 Burpees
* 1 person working at a time; 1 bar per team
** Run together as a team
If you need to complete 15.2 then you have Monday any AM class to complete it. You must submit your score by 5pm PST.
Reminder: On Mondays during the Open only we will have a 6am Class and no 6am class on Thursdays. Plan ahead!
Run Photo by Rob W.
Inspiring story to read: Blind from wounds sustained in combat and still doing the Open:
“Workout 15.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of:
10 Overhead Squats (95#/65#)
10 Chest-to-Bar Pull-ups
From 3:00-6:00
2 Rounds of:
12 Overhead Squats
12 Chest-to-Bar Pull-ups
From 6:00-9:00
2 Rounds of:
14 Overhead Squats
14 Chest-to-Bar Pull-ups
Etc., following same pattern until you fail to complete both rounds.
Teens: OHS (65#/45#) and Pull-ups, starting at the round of 10’s
* Guidance: If you have to scale chest to bar pull-ups, then perform scaled Open 15.2. Score is only the reps completed up until you scale. If you go for RX but do not fit the required 2 rounds of work in the first 3 minutes, immediately scale and continue for additional 3 minute intervals with the applicable scale.
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of:
6 Overhead Squats (65#/45#)
6 Chest-to-Bar Pull-ups
From 3:00-6:00
2 Rounds of:
8 Overhead Squats
8 Chest-to-Bar Pull-ups
From 6:00-9:00
2 Rounds of:
10 Overhead Squats
10 Chest-to-Bar Pull-ups
Etc., following same pattern until you fail to complete both rounds.
* Guidance: If you do not fit the required work in the first 3 minutes, scale and continue for additional 3 minute intervals with the applicable scale. Use normal scale for pull-ups to try to get as many reps/rounds as possible. Score is only the reps completed up until you scale.
Note: Make-ups for registered participants in the Open are Saturday at 10:30am and Monday all AM Classes (6am, 8:30am, 9:30am, and 11:30am).
Inside the Leaderboard: March 6, 2015
Results
Results 15.2 RX
Results 15.2 Scaled
Hang Power Clean 2-2-2-1-1-1Hang Power Clean 2-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Row 3000m
This is an all out effort for time.
Tomorrow is “FriDay Night Lights” and the WOD is 15.2 aka 14.2! Yes we have our repeat for the season. See below for the workout, the standards, and some guidance on scaling. Good luck to those going tomorrow. Remember all classes will program the Open WOD and make-ups for registered participants in the Open are Saturday at 10:30am and Monday all AM Classes (6am, 8:30am, 9:30am, and 11:30am).
Promotion Update: Come to class on Thursdays during the Open and you will get a free cheering section!
“Workout 15.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of:
10 Overhead Squats (95#/65#)
10 Chest-to-Bar Pull-ups
From 3:00-6:00
2 Rounds of:
12 Overhead Squats
12 Chest-to-Bar Pull-ups
From 6:00-9:00
2 Rounds of:
14 Overhead Squats
14 Chest-to-Bar Pull-ups
Etc., following same pattern until you fail to complete both rounds.
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Teens: OHS (65#/45#) and Pull-ups, starting at the round of 10’s
Scaled: OHS (65#/45#) and Pull-ups, starting at the round of 6’s
Guidance: If you have to scale chest-to-bar pull-ups, then perform scaled Open 15.2. Score is only the reps completed up until you scale. If you go for RX but do not fit the required 2 rounds of work in the first 3 minutes, immediately scale and continue for additional 3 minute intervals with the applicable scale.
Coaching Tips:
Every 1 min for 8 mins: Squat Snatches and Overhead SquatsEvery 1 min for 8 mins do the following complex:
1 Squat Snatch, pick load
1 Overhead Squat, pick load
21-15-9 reps, for time of:
Squat Snatch (95#/65#)
Ring Dip
Today was the snatch version of the classic benchmark “Elizabeth”. Way more fun.
Hope to see a big crowd for the 15.2 announcement at 5pm tomorrow! We will stream it live in the gym.
