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Rest Day….. or We will be giving you all one more chance to complete 15.1.   Open Workout 15.1 and 15.1a Standards

A. Close Grip Bench press @ 30×1; 5,5,5 @ 70%; rest 2min + 5rds@ sustainable pace 200m Row 30 Single Unders 50ft BC Step ups x 20 -20″ box 2 wall walks   Nutrion Challenge!!! It’s that time again! With the Crossfit open just days away we figured what better way to have our athletes…

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…

A. Back Squat @30X1; 4,4,3,3;rest 2min B. Pendlay Row @20X1; 6-8 x 4;rest 2min + 6min AMRAP 5rds of 5 Front Squat #95/135 10 Box Jumps + remaining time max burpee pull ups     Nutrion Challenge!!! It’s that time again! With the Crossfit open just days away we figured what better way to have…

A. Jerk Progressions -press 3,3,3,3; rest 1min — Push Press 3,3,3,3; rest 1min — Push jerk build to tough single–8min + 500m Row @ 80,85,90,95%; rest 3min x 4 *Each 500m MUST BE FASTER. *If not, burpee pentalty. 1 burpee for every second slower you are. *Learn how to pace Shoulder Press, Push Press, Push…

A. Dead-Lift@30×1 6,6,5,5- building;control eccentric :rest 2-3min–start with tough six and build B. Push Press @12X2; 5,5,4,4 (pause 2sec at top); rest 2min + 10min Amrap @80% 10 DL @ 135/225 30 DU 10 Push ups     We’ll be running the weekly Open workout for 5 weeks on Fridays beginning Friday, February 27th. If…

A. Front Squat 4,3,2,2;rest 2min –start with 75% and build B. Strict Pull ups amrap in 60sec-slower ecc; rest 3min (try to improve from last week) + For Time 5 Rope Climbs 15ft 30 Thrusters 95/65# 30 Burpees Over bar       Its not too late you can still register for the Crossfit open….

Team of 2 3min max meters rowed- must switch every 300m rest 3min 3min max reps Ground to Overhead (must switch after every 5 reps) rest 3min 3min max burpee (must switch after every 5 reps) rest 3min 3min max wall ball shots (switch after every 5 reps) Jimmy K. and Dan M. will be…

A. RDL @ 31X1; 4,4,3,3;rest 2min- DEMO B. Close Grip bench press @30×1; 8,8,6,6-build each set ;rest 90secs + For Time 100 DU 10 HSPU 80 DU 10 HSPU 60 DU 10 HSPU 40 DU 10 HSPU 20 DU     Jimmy K. and Dan M. will be competing this Sunday at BEAST OF THE…

A. Back Squat @30X1;5,5,4,4;rest 2min B. Complete 10 Rope Climbs; rest as needed–scale with laybacks; complete 15 + Death By Thrusters @ 95/135 (scale as needed to get at least to 8-9min)       The 2015 CrossFit Games season is upon us! Registration for the CrossFit Games Open has begun. The first of five…