Category: Standard RX

CrossFit Games Open 15.5

Row_Travis_by Rob WCrossFit Games Open 15.5

27-21-15-9 reps, for time of:
Row (calories)
Thruster (95#/65#)

BTWB

CrossFit Games Open 15.5 – Scaled

27-21-15-9 reps, for time of:
Row (calories)
Thruster (65#/45#)

BTWB 

Photo by Rob W.

Tonight was sadly our last 2015 Open Friday Night Lights. Love the energy and the crowd each week and how it pushes everyone to do their best. There were also some great suggestions to try and do this more often. Maybe a monthly “Friday Night Lights” is something that we can plan on through the spring/summer.

For those who still need to complete 15.5 for their official score then come tomorrow at 10:30am or any day class on Monday. Finish the Open strong and get in the gym.

Reminder: Post your scores before Monday at 5PST. Don’t forget!

Tomorrow is our “End of the Open Party”:

To celebrate the end of the CrossFit Games Open tomorrow (Saturday 3/28) after our morning 9:30am Team WOD we will have the OutsidetheBox Paleo Food Truck out for a post WOD lunch/social event. Bring your appetite and your wallet. Help make it a gym-wide pot luck type event by sharing a Paleo or “Faileo” dish if you want.

  • WOD: Main Class: 9:30am
  • Advanced RX Class: 10:30am to 11:30am
  • Lunch Time: Approx 11:30am to 1pm

Food Truck Menu:
– Steak ‘n eggs with Sweet potato hash
– Grass-fed Beef chili
– Pork carnita wraps with pico de gallo
– Crispy pork belly with Cauliflower mash

Note:

This Monday is actually our last 6am class before we revert back to our normal Tues/Wed/Thurs 6am schedule the following week.

Inside the Leaderboard: March 27, 2015

Results – Open 15.5 RX and Scaled

Results cont

Heavy Single Power Clean & FT: Power Cleans and 200m

Peter_Open 15.5Heavy Single Power Clean

Work your way up in weight until it feels heavy. Don’t shoot for your max.
10 minutes to work up to a heavy single.

BTWB

FT: Power Cleans and 200m

For time:
10 Power Cleans (135#/95#)
Run 200m
9 Power Cleans
Run 200m
8 Power Cleans
Run 200m
7 Power Cleans
Run 200m
6 Power Cleans
Run 200m
5 Power Cleans
Run 200m
4 Power Cleans
Run 200m
3 Power Cleans
Run 200m
2 Power Cleans
Run 200m
1 Power Clean
Run 200m

BTWB 

Tomorrow is our last Open WOD for the season. It is a straightforward couplet that will be all about motor and the ability to keep moving with the thrusters and benefits the strong rower. Read up on the workout standards and get ready to close it out tomorrow!

“Workout 15.5”
27-21-15-9 reps for time of:
Row (calories)
Thrusters (95#/65#)
Scaled and Teens: 65#/45#
Post time 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 live coverage of Camille Leblanc-Bazinet, Annie Thorisdottir and Sam Briggs on Workout 15.5 on the CrossFit Games site.

Results

Strict Pull-ups : 5×5 & FT: Rows; 5x Deadlifts and Toes-to-bars; Rows

DL_T2B

Strict Pull-ups : 5×5

Strict Pull-ups 5×5

Rest as needed between sets. Scale to Ring Rows (Supine or Floor) or scale up to Strict Chest-to-bar Pull-ups.

BTWB

FT: Rows; 5x Deadlifts and Toes-to-bars; Rows

For time:
Row 750m
— then —
5 rounds of:
10 Deadlifts (225#/155#)
10 Toes-to-bars
— then —
Row 750m

BTWB 

15.4 Leaderboard Analysis

CrossFit Games Update: March 24, 2015

Reminder: Tomorrow is our last Thursday with no 6am Class! Next week the 6am schedule goes back to Tues/Wed/Thurs.

Open WOD 15.5 is announced tomorrow at 5pm. Join us in the gym to watch the live broadcast!

This Friday will be our last Friday Day/Night Lights for Open WOD 15.5. Make-ups are Saturday 10:30am or Monday classes before 5pm. Bring refreshments on Friday for post WOD libations.

To celebrate the end of the CrossFit Games Open this Saturday on Mar. 28th after our morning 9:30am Team WOD we will have the OutsidetheBox Paleo Food Truck out for a post WOD lunch/social event. Help make it a gym-wide pot luck type event by sharing a Paleo or “Faileo” dish if you want. Bring your fitness, money, and appetite!

  • WOD: Main Class: 9:30am
  • Advanced RX Class: 10:30am to 11:30am
  • Lunch Time: They will be here approx 11:30am to 1pm

Food Truck Menu:
– Steak ‘n eggs with Sweet potato hash
– Grass-fed Beef chili
– Pork carnita wraps with pico de gallo
– Crispy pork belly with Cauliflower mash

Results

Results cont

Bench Press : 2 Rep Max & "Nasty Girls"

MU_Nasty Girls_RobBench Press : 2 Rep Max

Find your Bench Press 2 Rep Max.

BTWB

“Nasty Girls”

3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135#/95#)

Scale: 1 MU transition (floor) or 1 Jumping MU or 1 Ring Dip for each MU

BTWB 
This WOD is one of the benchmark CF workouts from CrossFit.com that was first programmed in 2005. The Nasty Girls were the original trio of female fire breathers from the first CrossFit “Box” (the original CFHQ): Nicole Carroll, Eva T., and Annie Sakamoto.
We can’t do this workout without posting what is one of the “early classic” workout demo videos from CrossFit.com; classic because of the early style that included crappy music, sometimes poor technique/range of motion, no editing, and impressive performances.
The most memorable parts are that 3 women are doing muscle-ups (which was not common several years ago), and that Nicole fights and cries her way through the last round of the WOD, failing muscle-ups and cleans while the tears are flowing yet still managing to finish the workout. This video became one of the most watched CF videos that inspired a ton of CrossFitters to get their muscle-up.
Video: Nasty Girls – [wmv] [mov]
J. Anderson and K. King Win 15.4
Results
Results cont

Overhead Squat 5-5-5 & Pt. 1: Power Snatch, Burpee & Pt. 2: Thruster, Kettlebell Swing

Cyrus_15.4 HSPU_By Rob WOverhead Squat 5-5-5

Overhead Squat 5-5-5

BTWB

Pt. 1: Power Snatch, Burpee

12-9-6-3 reps, for time of:
Power Snatch (95#/65#)
Burpee

Rest 3 minutes between Parts 1 and 2

* Call time after first AMRAP, then rest. Clock keeps running.

BTWB

Pt. 2: Thruster, Kettlebell Swing

12-9-6-3 reps, for time of:
Thruster (95#/65#)
Kettlebell Swing (70#/53#)

* Call time after Pt. 2, subtract Pt. 1 + 3 minute rest to get Pt. 2 time.

BTWB 

Amy_15.4 HSPU_By Rob WOpen 15.4 Photos by Rob W.

Two parts to the conditioning today to work on getting through sets with less rest and more movement. This type of WOD makes you fight to not put the bar down and keep moving on the burpees or heavy kettlebell swings.

This Friday will be our last Friday Day/Night Lights for Open WOD 15.5. The announcement will be Thursday at 5pm.  Bring refreshments on Friday for post WOD libations.

To celebrate the end of the CrossFit Games Open this Saturday on Mar. 28th after our morning 9:30am Team WOD we will have the OutsidetheBox Paleo Food Truck out for a post WOD lunch/social event. Help make it a gym-wide pot luck type event by sharing a Paleo or “Faileo” dish if you want. Bring your fitness, money, and appetite!

  • WOD: Main Class: 9:30am
  • Advanced RX Class: 10:30am to 11:30am
  • Lunch Time: They will be here approx 11:30am to 1pm

Food Truck Menu:
– Steak ‘n eggs with Sweet potato hash
– Grass-fed Beef chili
– Pork carnita wraps with pico de gallo
– Crispy pork belly with Cauliflower mash

“inFlux: Episode 2.2 Bonus Content” – CrossFit Journal [video]

Results

Results cont

Team WOD: Toes-to-Bars, Deadlifts, Run, Wall Balls, Pull-ups, Over Box Jumps, Double Unders

Team WOD_DLTeam WOD: Toes-to-Bars, Deadlifts, Run, Wall Balls, Pull-ups, Over Box Jumps, Double Unders

In Teams of 2, complete for time:

60 Toes-to-Bars
60 Deadlifts (225#/155#)
400m Run
60 Wall Balls (20#/14#)
60 Pull-ups
60 Up And Over Box Jumps (24″/20″)
60 Double Unders
* Go in order, split up and alternate work with partner
* One bar, med ball, box per team
* Jump up and over box, you may land on box and jump off
Post total time.
Run as a team.

BTWB 

Post your score for 15.4 no later than Monday at 5pm! There are many scores still missing. Don’t wait, click the link below to see your results.

Events:
To celebrate the end of the CrossFit Games Open next Saturday Mar. 28th after our morning 9:30am Team WOD we will have the OutsidetheBox Paleo Food Truck out for a post WOD lunch/social event. We also would love to make it a gym-wide pot luck type event for any of you wishing to share some good eats! Bring your fitness, money, and appetite!

  • WOD: Main Class: 9:30am
  • Advanced RX Class: 10:30am to 11:30am
  • Lunch Time: They will be here approx 11:30am to 1pm

Food Truck Menu:
– Steak ‘n eggs with Sweet potato hash
– Grass-fed Beef chili
– Pork carnita wraps with pico de gallo
– Crispy pork belly with Cauliflower mash
Nutrition Recipe:
Break out that Kitchen Aid Mixer, your bag of SFH Fuel and make some paleo friendly Ice Cream with it!
SFH: Chocolate Cherry Chunk Ice Cream

Results

Results 15.4 RX and Scaled

CrossFit Games Open 15.4 & CrossFit Games Open 15.4 – Scaled

HSPU_Kelby 15.4_by Rob WCrossFit Games Open 15.4

“Workout 15.4“
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (185#/125#)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Teens 16-17: clean 115/75 lb.
You can enter in your time break time in the notes.
Coaches will explain HSPU measurement standard and mark RX athletes. You can use a long yoga mat underneath your head or plates/abMat as long as the hands are at the SAME level with the hands.

BTWB
Tiebreak
In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.

CrossFit Games Open 15.4 – Scaled

Complete as many rounds as possible in 8 mins of:
10 Push Press (95#/65#)
10 Cleans (115#/75#)

Athletes use two barbells.

BTWB 
Photo by Rob W.
Congrats for all the HSPU PR’s today! There were several PR’s throughout the day and during Friday Night Lights which was pretty packed and great energy. If you need to still hit 15.4 you have tomorrow at 10:30am or any class Monday prior to 5pm.
Post 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.
Inside the Leaderboard: March 20, 2015
This rule change for Masters below is something I am NOT a fan of:
Note Regarding Masters and Scaling
Results Open 15.4 RX
Results Open 15.4 Scaled
Results cont

Back Squat 5-5-5 & 3 RFT: Deadlifts, Hang Power Cleans and Push Jerks

Zoe_KB_By Rob W

Back Squat 5-5-5

Back Squat 5-5-5

BTWB

3 RFT: Deadlifts, Hang Power Cleans and Push Jerks

3 rounds for time of:
12 Deadlifts 155/105 lbs
9 Hang Power Cleans 155/105 lbs
6 Push Jerks 155/105 lbs

BTWB 

Photo by Rob W.

Today I programmed a mini version of the Hero WOD “DT” and naturally those movements are basically in tomorrow’s Open 15.4 WOD. #crossfitnostradamus

Some notes on 15.4:

  • Read up on the standards and familiarize yourself with either the RX or Scaled or Teens version depending on what you are planning to do.
  • If you are close to your first HSPU then safely attempt to get it in your 8 minutes.
  • If you are new to HSPU but definitely can’t clean the RX weight, get your HSPU done and then do the scaled WOD for a good workout.
  • If you can do HSPU but the weight will be a struggle or close to a PR, then use your full clean and squat to stand it up. After 3 HSPU you have the remaining time to get a PR squat clean.
  • If you are scaled, then perform the WOD using two bars for the corresponding loads.
  • Coaches will explain HSPU measurement standard and mark tape lines for RX athletes.
  • RX: You can use a long yoga mat underneath your head or plates/abMat as long as the hands are at the SAME level with the hands.

“Workout 15.4“
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Teens 16-17: clean 115/75 lb.
Tiebreak
In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.
Post 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.
Watch archived footage of Josh Bridges and Scott Panchik on Workout 15.4 on the CrossFit Games site.

Results

Results cont

EMOM: Ring Dips & Row Intervals: 3 x 1000m

Ring Dips_CyrusRing Dips

Every Minute on the Minute for 5 Minutes:

Ring Dips
You pick the number that you will be able to complete for all 5 rounds.

BTWB

Row : 3 x 1000m

Each interval for time:
Row: 3 x 1000m

Rest as needed between efforts.
Partner up and share a rower for 3 rds., alternate and rest while the other rows their 1000m interval.

BTWB 

Join us Thursday at 5pm in the lobby to watch the live announcement of Open WOD 15.4.  Josh Bridges and Scott Panchik will go head to head in this week’s latest Games workout.

My bet is on Box Jump Overs and Thrusters (ascending weight). That means we will see a chipper that starts with a calorie row, has a ton of bodyweight crap in the middle and end on something challenging if you can move fast enough to get there.

15.3 Leaderboard Analysis

CrossFit Games Update: March 18, 2015

Results

Results cont

SNORIDGE CROSSFIT