Back Squat 3-3-3
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: WOD
Team WOD: Tag Team Grace
Tag Team “Grace”
In teams of 2, complete for time:
90 Clean & Jerks (135#/95#)
* One partner works at a time
Post total time
BTWB
Saturday was our “End of the Open” party with a paleo food truck, team WOD, and lots of sore legs. Great to see a good turnout for both the workout and the food.
Monday is the last day for those registered to make-up 15.5. Your options are 6am, 8:30am, 9:30am, 11:30am. I don’t recommend the 4pm due to the time this workout takes but if you need to wait until then you better show up and move with a purpose to get warm-up and ready.
Summing up the 2015 Open I was going to do a write-up but instead I’ll share what Jeremy posted about it as he sums it up perfectly.
“Another year of Friday night lights over….I think this was the funnest yet. Congrats to all the first time open peeps, first time muscle-up peeps, first time HSPU peeps and anyone that tried their best. Remember to celebrate what your body can do and don’t focus on the things it can’t.
Our gym gets better every year and it was a blast watching everyone compete…if you didn’t compete this year for whatever reason it’s time to start getting ready for next year. You won’t regret it.” ~ Jeremy
Advanced RX: Clean & Jerk : 50 Reps for Time
CrossFit Games Open 15.5
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
Heavy Single Power Clean & FT: Power Cleans and 200m
Heavy 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.
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.
Heavy Single Power Clean
Heavy 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.
Strict Pull-ups : 5×5 & FT: Rows; 5x Deadlifts and Toes-to-bars; Rows
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.
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
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
Bench Press : 2 Rep Max & "Nasty Girls"
“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
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
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
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.
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
Open 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]
Advanced RX: EMOM for 6 mins: Hang Squat Snatch & 5 RFT: Rows, Front Squats and Bar Muscle Ups
Advanced RX Class:
Every 1 min for 6 mins: Hang Squat Snatch
3 Hang Squat Snatches, pick load
Every 1 min for 6 mins.
1st: High Hang + 2nd: Mid Hang + 3rd: Hang Below Knee