CrossFit Open WOD 15.5

7:32

Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

290lb Squat Clean Thruster

Training Hard

Tuesday, Dec. 10th 2013 @ 5:15am
Back Squat 7-7-7-7-7 reps E3MOM
185-275-345-345-345
WOD 10rds for time: 10:56
5 Hang Power Snatch @ 135
10 over the box jumps @ 24"

@ 4:40pm
10 min to establish 5 RM thruster w/ axle bar
70(5)-110(5)-160(5)-200(5)
2 x 10 Axle bar OH walking lunge @ 155
2 x 10 L-sit pull-ups
WOD "Dropped Lung" for time: 16:59
Row 500m
25 Thrusters @ 105
Row 500m
25 Burpees
Row 500m
25 Thrusters @ 105
Row 500m
25 Burpees
Row 500m

Wednesday, Dec. 11th 2013
Strict Press 7-7-7-7-7 reps E3MOM
100-145-195-185-185
Technique & Strength Work 4 rounds w/ 3 min Rest
1 Push Press @ 225
1 Split Jerk @ 275
3 Push Jerk w/ axle bar @ 200
50 Double unders
WOD 7 rds + 3 C2B
AMRAP 9 min
6 C2B pull-ups
6 T2B
6 Split Jerks alternating sides w/ axle bar @ 165

10 min handstand walk practice

Snatch & Bench Press Complex
Squat Snatch 95(10)-135(4)-155(2)-175(5)-195(2)-175(3)-145(20)
Bench Press 135(10)-225(5)-245(5)-265(5)-275(5)
GHD sit-ups 7 sets x 15 reps


Thursday, Dec 12th 2013
Front Squat 7-7-7-7-7 reps E3MOM
155-225-300-300-300
WOD "Kettlebell Killed the CF Star" 10:41
13 Kettlebell Swings @ 70lb
1 Goblet Squat w/ Kb
12 Kbs
2 GS
11
3.....
until you do 1 Kbs and 13 Goblet squats
Total reps 91 Kbs @ 70 and 91 Goblet Squats @ 70

WOD "CF 2 fer 1 WOD" for time: 22:17
Row 800 meters
9-7-5 reps
Ring Muscle-ups
Squat Snatch @ 155
Row 800 meters
9-7-5 reps
Pistols alternating legs
Ground to overhead @ 185
Row 800 meters

Friday, Dec. 13th 2013
GHD sit-ups 10 sets x 15 reps
Roll out + mobility(Yoga)

Training



Tuesday, Nov. 26th 2013
Low Bar Back Squat
warm-up sets 135(10)-225(5)-275(5)-275(5)
4 sets x 2 reps E2MOM @ 315
Push Press 2-2-2-2 E2MOM
warm-up sets 135(5)-185(3)
225-235-245-255

WOD
Round #1
12 Barbell Thrusters @ 155 unbroken
1 legless rope climb 15'
9 Muscle-ups unbroken
REST 2 min
Round #2
12 Double KB Thrusters @ 2(70lb)
1 legless rope climb 15'
5 Muscle-ups unbroken
REST 2 min
Round #3
12 Barbell Thrusters @ 115 unbroken
1 legless rope climb 15'
15 C2B pull-ups unbroken
REST 2 min
Round #4
12 Double KB Thrusters @ 2(70lb)
1 legless rope climb 15'
15 C2B pull-ups unbroken

Wednesday, Nov. 27th 2013
1hr Stretch/ Roll Out/ Mobility

Squat Cleans 3-2-1-1-1 reps E2MOM
225-245-275-295-320(fail) caught it but fell back
WOD
10 minutes to complete:
20 Squat Cleans @ 205 (2:40)
25 Toes to Bar (3:30)
Row max distance w/ remaining time 6:15 to row 1540 meters

Anarchy in OK Event #5

Thruster @ 285lb

 

 

With a 6 Minute Time Cap choose A or B:
Choice A:
1 Minute Max Rep Thrusters (95/65)
then...
5 Minutes to establish 1RM Thruster

Choice B:
5 Minutes to establish 1RM Thruster = 285lb
then...
1 Minute Max Rep Thrusters (95/65) = 36 reps

Thruster x 2 reps @ 245lb

Thruster 2-2-2-2-2-2 reps
135(5)-185(2)-205(2)-225(2)-245(2)-265

I got 1 @ 265lb and couldn't complete the 2nd rep.

Yesterday's Workouts

5:30am

AMRAP 10 min
push-up to power clean @ 155
power snatch @ 155

rest 2 min then

AMRAP 5 min
push-up to power clean@ 155
power snatch @ 155

rest 2 min then

AMRAP 5 min
row 500 meters
max kb thrusters @ 53s

Yoga 1 hr

5:45pm workout with Denver

Back Squat 5x3 reps + 100 GHD sit-ups broken up between back squats

Snatch Balance 5x3 reps

2010 Northwest Regional Event 1

Three rounds for time: 3:02

135 pound Overhead squat, 10 reps

50 Double-unders

To win, you must prepare yourself to be the winner

Yesterday was a great training day for me. I mentally own all these regional weights. I have worked and worked my skill over and over. Another north central regional competitior (Denver McPhail) and I have been training at my house for the past month.

6am @ NGCF
2 sets Shoulder to overhead 15 reps unbroken fast @ 135lb then 10 pistols on each leg

Thrusters 5-5-5-5-5 reps
135-165-185-205-225(3reps)

6pm @home w/ Denver
Snatch 3 reps @ 165lb x 5 sets w/ 60 seconds REST
Snatch Pulls 3x3 @ 245lb

Then: I go/ you go 10 dumbbell snatches @ 100lb x 4 sets = 40 reps

CF OPEN WOD 12.5 Results

Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Barbell Thrusters (100/65)
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups

126 reps total

135lb Thruster Team Workout

Original "Kalsu" WOD
On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

We broke up in teams of 2 people. My partner was Justin and we finished the workout in 8:50.