15.1

9min AMRAP
15 toes to bar
10 deadlifts 115/75
5 snatches 115/75

Then, immediately go to
15.1a

6 minutes to a max clean and jerk

Total time = 15 minutes
Two scores

Thursday night we will watch the Open announcement at the gym at 6pm. Come join us and practice the first workout of 2015!

Some of us will be heading down to CrossFit Dixie on Friday night to do 15.1. Come join us or come cheer us on!

WOD

"Cindy"
5 pull ups
10 push ups
15 air squats

20 min. AMRAP

**if you are competing in the Open, only do 10minutes

6 Power snatch 135/95
9 pullups  (open competitors - do chest to bar)
12 pistols
15 burpees to a 6" target

4 rounds for time

100 Double unders
25 power cleans  115/75
25 box jumps  24/20
25 Push press  115/75
100 Double unders

1 round

Don't forget the Crossfit Open begins this week.  If you haven't signed up, you should.  The Open will challenge you to try things that you wouldn't normally try and let you explore your limits.  The cost is $20 and the requirement is one workout per week for five weeks.  We are going to do the workouts anyway, so the $20 will let you track your score online, and have it for the future.

10 minutes

Work to a 3 rep heavy deadlift.

Then

40 Goblet Squats (53/35)
20 KB Swings (53/35)
10 hand stand push ups

4 rounds for time

100 Double Unders
80 Wall Balls
60 Pull ups
40 Box Jumps 24/20
20 Clean and Jerks 135/95

10 front squats 135/95
50 double unders
8 front squats
40 double unders
6 front squats
30 double unders
4 front squats
20 double unders
2 front squats
10 double unders

for time

21-15-9
Deadlift 225/185
Knees to elbow
Burpee box jumps 24/20
**14 minute time cap

Rest as needed

3 rounds of
30 seconds on 30 seconds off
100% effort on the airdyne

15-12-9

Thrusters 95/65
Pull ups

Rest 5 minutes

12-9-6

Thrusters 95/65
Pullups

Rest 5 minutes

9-6-3

Thrusters 95/65
Pullups

Write down each time for each workout.  15/12/9 is #1, 12/9/6 is #2, 9/6/3 is #3.

20 kettlebell swings 53/35#
15 overhead squats 115/75#
10 hand release push ups
5 hang cleans 115/75#
1 rope climb

3 rounds for time

5 X 5 bent over barbell row

then.....

100 wall balls 20/15# to a 10' target
every minute do 5 hand release push ups and 5 abmat sit ups

1 round for time

row 500  meters (or two minutes on the bike at 75% intensity)

______________

3 rounds

10 deadlifts 225/155
10 ring dips
10 toes to bar

______________

row 500  meters (or two minutes on the bike at 75% intensity)

8 hang cleans 95/65
10 front squats 95/65
12 russian KB swings 70/53 (eyeball height on the swing)
30 double unders

4 rounds for time

15 minutes to build to a one rep max deadlift

Then

Tabata time sequence (20 seconds on, 10 seconds off) until all reps are completed, then move on to next movement without additional rest

50 thrusters 95/65#
50 box jumps 24/20"
50 shoulder to overhead 95/65#
50 bar over burpees

** 18 minute time cap

EMOM 20 minutes

1 snatch--increase weight each minute. When you reach your max, continue with that weight for remainder of time

3 bar facing burpees

70 squats 45#
60 double unders
50 sit ups
40 wall balls 20/15#
30 hand release push ups
20 pull ups
10 bar over burpees

2 rounds for time

3 wall walks
8 chest to bar pull ups
9 goblet squats 53/35#
15 good mornings 45#
17 push ups
19 air squats

3 rounds

** we did this WOD on 9/19/2013

3 rounds for time of:
15 Overhead Squats (115/75)
30 Push-ups
45 Double Unders

50 KB Swings 53/35
50 Box jumps 24/20
30 seconds 50% effort on the airdyne (should be able to talk here)
50 Deadlifts 135/95
50 Ball slams 20/15
30 seconds 75% effort on the airdyne (carrying on a conversation is difficult, but doable)
50 Toes 2 Bar
50 Wall balls 20/15
30 Seconds 100% effort on the airdyne

35 minute time cap

21-15-9

Power Clean
Shoulder to Overhead
Bar over burpees

20 minute time cap.

Friday Times

Because of region drill, wrestling divisionals and other such important events, we will be closed on Friday evening.

Friday hours:
5 - 6 a.m.
8-10 a.m.