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General/ Competitive Fitness 02.27.15

26
Feb

General/ Competitive Fitness 02.27.15

If you are doing the open or judging please make sure and read the rules below(linked attached). Also If you are performing the workout Friday evening please make sure and RSVP under “15.1 Open”. 

When you RSVP notice that some times are doubled. Regular wod time and then there is a “15.1 Open” slot. Please make sure you are signing up for the correct slot. We will be running heats of 5 starting at 4:30pm every 20 min… So if you sign up for the 4:30pm slot that means be ready to start at that time:).

If you aren’t performing the workout please feel free to stop by and help judge or cheer your follow athletes and friends. Remember friends and family are welcome. We will fire up the grill around 4:30pm. Feel free to bring a side dish and anything else you want to drink(not required).

If you plan on doing your open workout at a different time that will be ok, just let one of the coaches know so we are properly staffed. Excited to watch all of you kick butt. If you haven’t signed up, you still have time!!

If you plan on doing it Saturday try to come in at 11am, or Monday before 5pm(deadline to submit score). 

In our efforts to set a high energetic environment, that will help you perform at your best, we will be having or own DJ. DJ Phin-s aka (Tommy Rico) will be playing all your request. 

Open sign up http://games.crossfit.com

Judges course https://oc.crossfit.com( If you help judge we will reimburse).

RSVP here under “15.1 open” slot not “CrossFit WOD” slot http://crossfitreformation.com

Rules for 15.1 http://games.crossfit.com/workouts/the-open

Prep Work
500M Row/2Min Airdyne ride
3X:20 Hollow rock
5-7Min barbell warmup (snatches and clean and jerk)

WOD

WORKOUT 15.1

RX’d
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

Scaled

Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

ACC Work
5min row 70%

Cool Down
Mobility
Post results

11 Responses

  1. Dirk b

    Sorry to the 6am class we ran well into your time slot.

    4 rds for 120 reps
    May have met a pr at 245 cj…

    Wish I could move quicker through the t2b… I paced my self through the workout so I could still function on the cj.

  2. Irina

    96 reps RXed. Not happy with performance on this part. I need to make those t2b more efficient.
    Got up to 125 on C&J, tried for 135 twice.

    Everyone just absolutely rocked 15.1 this morning. So inspiring!

  3. Tina

    179 reps
    150lb clean and jerk

    I am proud of that 150…I struggle with mentally talking myself out of stuff and today I kicked that doubt out of my mind. This was a personal victory! I am very happy with what I did. Thank you to Sandra for pushing me 🙂

  4. Vanessa Esquivel

    WOD – WORKOUT 15.1

    Scaled

    Complete as many rounds and reps as possible in 9 minutes of:
    15 hanging knee raises
    10 deadlifts 55 lb
    5 clean and push press 55 lb
    *ground-to-overhead allowed

    208 reps

    WORKOUT 15.1a

    1-rep-max clean and jerk
    6 minute time cap

    100#

  5. Jeremy Sinnes

    132 reps and a 205 jerk. Had 225 up but couldn’t finish it. I feel good about everything but I also feel like I left a little in the tank

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