Category: Beyond the Whiteboard
Lifting: Shoulder Press and Push Press & Chipper: Rows, Double Unders, AbMat Sit-ups and 3 more
Lifting: Shoulder Press and Push Press
Shoulder Press 1-1-1, using heaviest weight per set
Push Press 3-3-3, using heaviest weight per set
* 1 press + 3 push press as a complex.
Chipper: Rows, Double Unders, AbMat Sit-ups and 3 more
For time:
Row 750m
100 Double Unders
75 AbMat Sit-ups
50 Burpees
25 Deadlifts (185#/135#)
Run 600m
Lifting: Shoulder Press and Push Press
Lifting: Shoulder Press and Push Press
Shoulder Press 1-1-1, using heaviest weight per set
Push Press 3-3-3, using heaviest weight per set
1 press + 3 push press as a complex.
Advanced RX Class: Front Squat (Pause) & 3 RFT: Up And Over Box Jumps, Handstand Push-ups, Run, Ring Dips, & Wall Balls
Advanced RX Class:
Front Squat (Pause) 2-2-2-2-2
Front Squat (Pause) 2-2-2-2-2
3 sec pause at the bottom. Don’t bounce, stand up aggressively as possible with upright posture.
3 RFT: Up And Over Box Jumps, Handstand Push-ups, 400m Run, Ring Dips and Wall Balls
3 rounds for time of:
15 Up And Over Box Jumps (24″/20″)
7 Handstand Push-ups
Run 400m
7 Ring Dips
15 Wall Balls (20#/14#)
Photo by Rob W.
If you need to complete 15.1/15.1A then you have Monday AM classes 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!
Games Update:
Team WOD: Dueling "Down, Up and Over": Runs, Front Squats, Up And Over Box Jumps
Team WOD: Dueling “Down, Up and Over”: Runs, Front Squats, Up And Over Box Jumps
Partner Up and duel for max reps!
Go head to head and alternate 2 rounds each of max reps of the following:
Run 400m
Max Reps Front Squat (115#/75#)
Swap
Run 400m
Max Reps Up and Over Box Jumps (24″/20″)
Swap
* While one person runs 400m, the other person completes max rep Front Squats (115#/75#). Swap after each run.
** Complete the same cycle with Up and Over Box Jumps (24″/20″). Swap after each run.
*** Each partner should run 4 times and squat 2x/box jump 2x
Total reps wins (total front squats + total up and over box jumps)
One Bar, One Box
15.1 Pic by Rob W.
Don’t forget to post your scores! You have until 5pm PST on Monday but please don’t wait.
Front Squat (Pause) 2-2-2-2-2
Front Squat (Pause) 2-2-2-2-2
Front Squat (Pause) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec pause at the bottom. Don’t bounce, stand up aggressively as possible with upright posture.
CrossFit Games Open 15.1 & CrossFit Games Open 15.1 – Scaled & CrossFit Games Open 15.1A
CrossFit Games Open 15.1
Complete as many rounds as possible in 9 mins of:
15 Toes-to-bars
10 Deadlifts, 115/75 lbs
5 Snatches, 115/75 lbs
Perform both workouts on a 15-minute running clock, start Workout 15.1a immediately after finishing 15.1.
Teens: 85#/55#. If you are in the Open you must have a judge. (RX or scaled)
CrossFit Games Open 15.1 – Scaled
Complete as many rounds as possible in 9 mins of:
15 Hanging Knee Raises
10 Deadlifts, 85/55 lbs
5 Snatches*, 85/55 lbs
* ground-to-overhead allowed
Teens Scaled: 65#/45#.
After 15.1 Immediately Begin
CrossFit Games Open 15.1A
1-rep-max clean and jerk
6 minute time cap
You must use the same bar as 15.1 (no preloaded bars). No help loading. No plates lower than 1/2 lb are allowed. Scores are in 1 lb increments.
BTWB
SRCF Friday Night Lights is here! What an amazing turnout tonight! It was like a full blown Lego Movie in the gym because everything was AWESOME!
Looking forward to the next four Fridays (not the WOD’s, just the party atmosphere). Thank you everyone for making this day go so smoothly with good cheering, participation, energy and PR’s. Someone said we are gonna need a new bell by the time the Open is over.
If you are registered for the Open make sure you enter your score and enter it correctly! Choose the correct reps/load, RX or Scaled, and submit it by Monday. Double-check it before you send it in as a few have made some mistakes already. Don’t make me chase you down. For those with an iPhone download the Games app.
Inside the Leaderboard: February 27, 2015
CrossFit Games App for iOS Available Now
15.1 Pics by Rob W.
CrossFit Games Open 15.1
CrossFit Games Open 15.1
Complete as many rounds as possible in 9 mins of:
15 Toes-to-bars
10 Deadlifts, 115/75 lbs
5 Snatches, 115/75 lbs
Perform both workouts on a 15-minute running clock, start Workout 15.1a immediately after finishing 15.1.
Teens: 85#/55#. If you are in the Open you must have a judge. (RX or scaled)
Practice Bar Muscle Up or Rope Climb & 3 RFT: Rows, Wall Balls and Toes To Bars
3 RFT: Rows, Wall Balls and Toes To Bars
3 rounds for time of:
Row 300m
25 Wall Balls (20#/14#)
15 Toes To Bars
BTWB
The Chaos begins tomorrow!!! Read yesterday’s post if you are unaware of what happens tomorrow. Please bring your patience and wear your fun-pants.
If you did T2B today and come in tomorrow we will sub Kettlebell Swings. If you are registered for the Open it is your call to go tomorrow or wait to Saturday at 10:45am for the make-ups.
PR Bell Alert!!! We have 56 people signed up for the 2015 Open! That is insane and far more than we hoped for. I love the turnout and enthusiasm everyone has brought.
Today’s WOD announcement was well attended in the gym by roughly 30 people and I’ll get more chairs out for next week. Anyone wanting to bring refreshments (i.e. frosty beverages) feel free.
The 15.1 Open WOD information, rules, weights, scaled and teens version, etc. can all be found below.
Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps
Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
Post rounds and reps completed for 15.1 and load for 15.1a 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.
Watch archive footage of Rich Froning vs. Mat Fraser on Workout 15.1 and 15.1a on the CrossFit Games site.
Practice Bar Muscle Up
Practice Bar Muscle Up
Please enter a description.
Choose Bar MU Practice or Rope Climb Practice