Friday, March 6, 2015

2015 CrossFit Open WOD 15.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

RX - includes Masters up to 54 years old
10-12-14-etc reps
Overhead squats (95/65)
Chest-to-bar pull-ups

SCALED - includes Scaled Masters up to 54 years old
6-8-10-etc reps
Overhead squats (65/45)
Chin-over-bar pull-ups
 
MASTERS and TEENS - includes Masters 55+ and Rx Teens
10-12-14-etc reps
Overhead squats (65/45)
Chin-over-bar pull-ups*

*Masters Women 55+ do jumping chest-to-bar pull-ups

SCALED MASTERS and SCALED TEENS - includes Scaled Masters 55+ and Scaled Teens
6-8-10-etc reps
Overhead squats (45/35)
Jumping chest-to-bar pull-ups

 
Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.
 
Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.
 
Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.
 
For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

CLICK HERE to download a PDF of the workout description and scorecard

Post score to comments. Compare to 3/7/14.

Thursday, March 5, 2015

Max Hang Squat Snatch

20 minutes to establish a Max Squat Snatch from the Hang [DEMO VIDEO]

-Then-
50 Burpee Box Jumps for time. (30/24)

Post max load and time to comments. Compare to 9/20/13.

Wednesday, March 4, 2015

Complete this cycle 2 times for total reps.
2min Row for calories
30 sec Rest
2min Double Unders
30 sec Rest
2min rope climb (each climb = 10pts)
30 sec Rest
2min Burpee
30 sec Rest
2min Box Jump (24/20)

30 sec Rest
Post total reps to comments. Compare to 4/29/13 and  8/16/13.

Tuesday, March 3, 2015

Weighted Dips x 3

Weighted Dips 3-3-3-3-3
 
Then 
 
2 rounds for max reps:
1 min Muscle Ups
30 sec rest
1 min Ball Slam, 30/20
30 sec rest
1 min Toes to Bar
30 sec rest

Post max load and reps to comments. Compare to 8/14/13 and 11/6/13.

Monday, March 2, 2015

OHS x 3

OHS 3-3-3-3-3
 
Then 
 
2 rounds for max reps:
1 min Hang Snatch (50% of 3RM, no squat necessary)
30 sec Rest
1 min Jumping Squats (50% of 3RM)
30 sec Rest
1 min Sit-ups 
30 sec Rest
 
Post max load and reps to comments. Compare to 3/21/12, 6/1/122/19/13, 8/12/13, and 1/27/14.

Sunday, March 1, 2015

Saturday, February 28, 2015