Archive for: February, 2015

#128 Friday 2.27.2015 Open 15.1

15.1

RX

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 (Immediately following 15.1)
(All Divisions)
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 (Immediately following 15.1)
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

For Masters, Masters Scaled, Teens and Teen Scaled along with full details and movement standards click: HERE

#127 Thursday 2.26.2015

Crossfit Open 15.1

We will be watch the 15.1 announcement live at Warlock Athletics at 8 pm. Bring your chair, blanket, snack and enjoy the top two men in the world, Rich Froning and Mat Fraser go head to head in the first CrossFit Open Workout of 2015.

A. Snatches

3×3 Snatches @ 50%

3×2 Snatches @ 60%

3×2 Snatches @ 65 – 70%

B. 15 Minute EMOM

1. 8 Burpees

2. :25 Seconds double unders

3.10 Up and Over Box Jumps 24/20

#126 Wednesday 2.25.2015

*Attention* There will be no 5:30, 6:30 or 7:30 am classes tomorrow morning Wednesday Feb 25, 2015

Open Athletes: Tomorrow should be your rest day, you will work out on Thursday. The Open workout will be streamed live Thursday at 8 pm at Warlock. So feel free to come in, hear the announcement and watch Froning and Fraser going head to head.

The Open workout 15.1 will be on Friday from 6-9 pm. Bring your friends, bring your family and let’s crush this workout on Friday night. If you have not signed up yet, read this article then sign up for the open HERE. Below is our Affiliate and Team information:

Affiliate: Warlock CrossFit

Team: Warlock Athletics

Non Open Athletes 

A. 1 RM Front Squat

B. 3 Rounds For Time

50 Air Squats

35 KB Swings 53/35

20 Wallball @ 20/14

 

#125 Tuesday 2.24.2015

A. EMOM 7×3 Clean and Jerk

B. Kipping Practice – Pick your weakest one or two and spend 9 minutes on it – Pull Ups, T2B, HSPU,

C. 9 Minute AMRAP

10 Deadlifts @ 225 / 155

10 HRPU

10 Box Jumps 24/20

 

#124 Monday 2.23.2015

A. 15 Minutes to find a 1RM Backsquat

B. 3 Minute AMRAP x 3

– Weight increases each round

– 2 Minute rest in between rounds

Rd 1 75/55, Rd 2 95/65, Rd 3 115/75

6 Snatches

7 C2B

8 Burpees

*Bonus* 7×30 Unbroken Double Unders. Every time you break without finishing your round complete 10 Sit ups

 

#123 Sunday Funday 2.22.2015

A. 5×5 Strict Press

B. Partner WOD

15 Minute AMRAP

20 Power Cleans  @ 185 / 135

40 Burpees

20 T2B

 

#122 Saturday 2.21.2015

A. 12 Minute EMOM

5 Deadlifts (add weight each time)

6 HSPU

B. 10 MInute AMRAP

8 Burpees

10 Clusters  @ 95/65

12 KB Swings 53/35

*Bonus* 2K Row – EMOM 3 Burpees

 

#121 Friday 2.20.2015

The open is exactly a week from today! If you haven’t signed up do it now!

CrossFit Affiliate: Warlock CrossFit

Team: Warlock Athletics

Click Here

A. 3 Minute AMRAP

10 OHS 45/33

10 Ring Dips

B. 5×5 OHS

C. 15 Minute EMOM

7 OHS (Unbroken) 115 / 75

11 T2B (Unbroken)

:35 Sec of Double Unders

#120 Thursday 2.19.2015

A. 9×3 Front Squats

B.15 Minute AMRAP

20 Wallball 20/14

15 Power Cleans @135 / 95

10 Boxjumps 24/20

*Bonus* 3 Rounds Max Effort Ring Dips (Unbroken)

#119 Wednesday 2.18.2015

A. 8×2 Snatches

B. 9 Minute AMRAP

Ascending Ladder 10-20-30-40-50 etc

Double Unders

Sit Ups

*Bonus* 7×7 C2B :60 rest in between rounds

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