“OPEN 15.1 & 15.1A” 2015 CROSSFIT GAMES OPEN WODS


CrossFit VU – CrossFit

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

Strength Day: Upper Pull – Lower Push


CrossFit VU – CrossFit

Weightlifting

A1: Bent Over Row (4 x 8 )

use Barbell; build to a heavy set of 8

A2: Back Squat (4 x 8)

Warm Up to 65 – 70% of your 1RM BS and hit all 4 sets at the same weight.

Accessory Work

B: Metcon (No Measure)

Tabata Core

3 Cycles of 20 seconds work, 10 seconds rest

Sit-Ups

Flutter Kicks

Hanging L-Sit

Back Extensions

Plank w/Shoulder Tap

Side Planks

Strength Day: Lower Pull – Upper Push


CrossFit VU – CrossFit

Weightlifting

A1: Single Leg RDL (4 x 6 each)

Use KB (contra-lateral)

A2: Shoulder Press (4 x 8)

Warm up to 60 – 65% of your 1RM SH Press and do all 4 sets at that weight.

Accessory Work

B: Metcon (No Measure)

Complete 4 Rounds for Quality:

Ring Dips x 8-10

Wall Walks x 4

Hollow Holds x 30 sec.

Hamstring Curls w/slides x 10

0830 Open to the public/members WOD.


Announcements

We will be closed Thursday and Friday, Nov 23/24. We will open up Saturday am classes for 7am foundations and 8:30am WOD. PLEASE RESERVE FOR CLASSES SATURDAY.

CrossFit VU – CrossFit

**7AM On Ramp RESERVE YOUR SPOTS IN WODIFY. YOU HAVE TO CHANGE THE PROGRAM TO ON-RAMP/FOUNDATIONS THEN CLICK RESERVE.”

Come one, come all! Bring a friend or family member with you to our Open to the public WOD. Starts at 8:30 am but if you are new to our gym please show a few mins early to do the waiver. You can also sign up for the Saturday am class/complete waiver to save time via our website www.CrossFitVU.com under “get started.” WOD will be determined by the size of class each week. CONSTANTLY VARIED!!

Metcon (Time)

“3 girls but one at a time”

For Time:

Fran

21-15-9 reps

Thrusters 95/65#

pull ups

then

Grace:

30 Clean and Jerks 135#/95#

then

Diane:

21-15-9 reps

Deadlifts 225/155#

HSPU
With a partner & One Barbell:

Only one person works at a time. Split the reps as needed.

Thanksgiving WOD


Announcements

We will be closed Thursday and Friday, Nov 23/24. We will open up Saturday am classes for 7am foundations and 8:30am WOD. PLEASE RESERVE FOR CLASSES SATURDAY.

CrossFit VU – CrossFit

No class size limit for this work out! Lets show up to burn those calories before we put them on for turkey day!

Metcon (Time)

“The Calories that keep on Counting”

For time:

800m Run

150 DU’s

600m Run

100 Russian KBS 53/35#

400m Run

75 Push Ups

200m Run

50 OH Plates Lunges 45/25#

100m Run

25 burpee pull ups
Scale downs:

-Shorter running distance or —ride air dyne if needed.

-Regular lunges

-burpees then ring rows

-burpees jumping pull ups

**Need more fun? Add a partner, do runs together, and double the reps for the movements.

300 dubs

200 russian KBS

150 push ups

100 OH lunges

50 burpee pull ups

Heavy Cleans and Box Jumps


Announcements

We will be closed Thursday and Friday, Nov 23/24. We will open up Saturday am classes for 7am foundations and 8:30am WOD. PLEASE RESERVE FOR CLASSES SATURDAY.

CrossFit VU – CrossFit

Weightlifting

15 minutes to build to a heavy squat clean

Squat Clean (1, 1, 1, 1, 1, 1, 1)

Build to a heavy single. rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as Many Rounds as Possible in 10 Minutes of:

5 Box Jumps (24/20)

3 Cleans @ 90% of your 1RM C&J
Rx+ Box Jumps @ 30/24

Nancy with Kettlebells


CrossFit VU – CrossFit

Metcon

Metcon (Time)

5 Rounds for Time:

400 m Run

15 Overhead Squats with KB (44/25)
OHS should be single arm w/KB.

Be sure to alternate arms every round.

Rx+ 53/35

“DEATH BY…ANYTHING”


CrossFit VU – CrossFit

Come one, come all! Bring a friend or family member with you to our Open to the public WOD. Starts at 8:30 am but if you are new to our gym please show a few mins early to do the waiver. You can also sign up for the Saturday am class/complete waiver to save time via our website www.CrossFitVU.com under “get started.” WOD will be determined by the size of class each week. CONSTANTLY VARIED!!

Metcon

DEATH BY… ANYTHING! (AMRAP – Rounds and Reps)

EMOM For as Long as Possible

1 Rep in the first minute

2 Rep in the second minute

3 Rep in the third minute

etc.
Choose any single movement (pull-ups, burpees, cleans, snatches, rope climbs, etc.). Then, each minute on the minute (EMOM), starting at the top of the minute, with 1 repetition in minute 1, complete one more repetition per minute each subsequent minute (2 reps from 1:00-2:00, 3 reps from 2:00-3:00, etc.). Continue until you can no longer complete the number of reps prescribed in under a minute. Score is the number of full rounds completed plus number of reps completed in the last round.

YOU MUST CHOOSE ONE OF THESE MOVEMENTS:

Cleans (95/65

Snatch (95/65)

Wall Balls (30/20)

Pull-ups

C2B

Muscle Ups (must be proficient)

Rope Climbs (must be proficient)

Burpees x 2

Assault Bike Calories x 3 (minute 1 – 3 cals, min. 2 – 6 cals, etc…)

RKBS (70/53)

HSPU

T2B

Back Squats (95/65)

TABATA FIGHT GONE BAD


CrossFit VU – CrossFit

Metcon

Metcon (AMRAP – Reps)

Tabata Style With a Running Clock in 20 minutes

Wall Ball (20/14 lbs) (10/9 ft)

Sumo Deadlift High-Pull (75/55 lb)

Box Jump (20 in)

Push-Press (75/55 lb)

AAB (for calories)
Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 40 intervals. Complete the Wall Ball intervals before moving on to the Sumo Deadlift High-Pulls, etc.

Each movement is scored by the number of reps (or calories on the AAB) in each of the 8 intervals. Final score is the total of the scores for each of the 5 movements.