Wednesday: 150401

Posted: March 31, 2015 by Todd Katz in WODs

Part A) Handstand (free standing, walking, kipping… pick one area and work on it) 7 min. cap

Part B) Strict Pullup (12 minutes work up to a heavy single)

Part C)
“Helen”
3 Rounds for time:
400 meter run
21 KB swings 1.5/1 pood
12 pullups

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Compare to: 131221

Tuesday: 150331

Posted: March 30, 2015 by Todd Katz in WODs

Part A) Pistols (7 minute cap. work depth, strength, balance… 10 reps per leg)

Part B) Front Squat (20 min. cap. work up to a heavy single.)

Part C) AMRAP 12
3 Front Squats 185/135
6 Pushups
9 Situps

Monday: 150330

Posted: March 29, 2015 by Todd Katz in WODs

Part A) Ring Dips (3 sets at 65% of Max Effort; If you do not have a ring dips, 3 sets of 30 second holds at support followed by 10 negatives) 7 minute cap.

Part B) Push Press (15 minutes work up to a heavy single)

Part C) Grace
30 Clean and Jerks 135/95 For Time:

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Friday: 150327

Posted: March 26, 2015 by Todd Katz in WODs
Tags:

Reminder to come out for Hammer Time Friday night at 5:30. First up will be the Masters!!!!

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.

Equipment
• An indoor rower with a monitor that measures calories
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 / 29 kg for Rx’d, 29 / 20 kg for Scaled, Masters 55+ and Teens, and 20 / 15 kg for Scaled Masters 55+ and Scaled Teens.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 15.5 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

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

Men use 95 lb.
Women use 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

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

Men use 65 lb.
Women use 45 lb.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

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

Men use 65 lb.
Women use 45 lb.

Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

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

Men use 45 lb.
Women use 35 lb.

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

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

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

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

Boys use 45 lb.
Girls use 35 lb.

Thursday: 150326

Posted: March 25, 2015 by Todd Katz in Uncategorized

Part A) Pistols (7 minutes practice depth, strength, balance)
Part B) Clean (15 minutes work up to a heavy single; full squat)

Part B) EMOM 24
Minute 1: 3 Cleans @ 90% of your best clean in part B
Minute 2: 14/12 calories on the rower
Minute 3: 15 Situps

Wednesday: 150325

Posted: March 24, 2015 by Todd Katz in Uncategorized

Friday Night Hammer Time; Come out and watch the Masters throw down this Friday night! Bring some beer and/or some light appetizers and let’s celebrate the end of the 2015 CrossFit Open Season!!!!

Part A) Ring Dips (based on your max effort from Monday take 60% of that number and do 3 sets. 7 min. cap)

Part B) Thruster (15 minutes work up to a heavy 8 rep from the floor)

Part C) For Time:
10 Thrusters at your finishing weight in part B
20 Pullups
30 Burpee Box Overs
40 Ball Slams 25/20

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Tuesday: 150324

Posted: March 23, 2015 by Todd Katz in WODs

Part A) Pistols (7 minutes to work on your Pistol depth, balance or strength)

Part B) Push Press (15 minutes work up to a heavy triple)

Part C) For Time:
50 Double Unders
10 Power Snatches 115/85
15 Push Presses 135/95
20 Power Cleans 155/115
40 Push Ups
50 Double Unders

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