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CrossFit Old Town – CrossFit View Public Whiteboard: http://bit.ly/1JK2DvE WOD A: Hang Snatch (EMOM x9 2 Hang Snatch) WOD B: Metcon (Weight) Juggernaut Intensification Phase Week 2 Deadlift 55% x5 62.5% x5 3 Sets 67.5 x10 Rest 90s between sets
Announcements On Sunday January 25th 8:00am – 1:ish we will hold our annual in-house competition! Last year we had 51 athletes of ALL LEVELS compete, ask around it was an AMAZING DAY! We held 3 WODs last year, same plan this year. Entry fee is $30 and will put that toward prizes and give-aways. Please join us for a FUN community day! You can sign-up and pay here: cfot.wodify.com CrossFit Old Town – CrossFit View Public Whiteboard: http://bit.ly/1KqAw6c WOD A: Metcon (AMRAP – Reps) 5min AMRAP 20 Cal Row 10 Burpee Box Jump 15 KB Swing 20 CTB Pull Up 25 HSPU 20 CTB Pull UP 15 KB Swing 10 Burpee Box Jump Rest 5mins between AMRAP R+ 24/20 Box 70/53 CTB Full rom HSPU Rx 20 inch box 53/35 Mod Rom or HRPU (2:1) WOD B: Metcon (AMRAP – Reps) 7min AMRAP20 Cal Row 10 Burpee Box Jump 15 KB Swing 20 CTB Pull Up 25 HSPU 20 CTB Pull UP 15 KB Swing 10 Burpee Box Jump WOD C: Metcon (AMRAP – Reps) For Time 15min Cap20 Cal Row 10 Burpee Box Jump 15 KB Swing 20 CTB Pull Up 25 HSPU 20 CTB Pull UP 15 KB Swing 10 Burpee Box Jump
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|Name||CrossFit Old Town|
|Address||805 N Royal St|
Alexandria, VA 22314
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Yes, i know 15.5 has 72 thrusters....and Badger has 90 cleans....truth is i programmed Sat hero WOD before i left....but i would not have changed it....it is a hero WOD....it's supposed to hurt and make you reflect on those that gave their all....cheers to all that came out and got it done.
Saturday's WOD: TIERS 1 & 2 For Time: Row 27 Calories 27 Thrusters Row 21 Calories 21 Thrusters Row 15 Calories 15 Thrusters Row 9 Calories 9 Thrusters TIER 3 Open Workout 15.5 For Time: Row 27 Calories 27 Thrusters @ 95#/65# Row 21 Calories 21 Thrusters @ 95#/65# Row 15 Calories 15 Thrusters @ 95#/65# Row 9 Calories 9 Thrusters @ 95#/65#
WOD- Saturday, March 28: End of the Open Party! This Saturday, 3/28 is our End of the Open Party! 10:30-1:30pm, come WOD, cheer, and drink beer! Special guest Patrick Connor from KNBR radio will be announcing and DJ Ray Esquivel on the decks. The …
Heat schedule for the final Open workout of 2015! http://www.crossfitoakland.com/open-workout-15-5-heat-schedule/
Rowing for calories versus rowing for distance. Use this to set your pace for 15.5. http://ctowncrossfit.com/wp-content/blogs.dir/36/files/2014/12/Rower-Data.pdf
Prehab/activation: SMR - piriformis / erectors -then- 2 rounds at a conversational pace: 5 light stone deadlifts 5 light stone shoulders 250m row -then- Work to a heavy single in Stone shoulder -then- AMRAP in 20 minutes 200m run (2,4,6...) alternating stone shoulders (120/80) *after each set, carry the stone 100ft on the left shoulder, then 100ft on the right shoulder.
Outlaw Open Program Week 12, Day 5: 1) Take 15:00 to work to a heavy but non-maximal Hang Snatch (from the power position). 2) Alternating EMOM for 10:00- Row 7 Calories (all out) 7 Thrusters 95/65# 3) 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters 95/65#
Alright FNL Athletes!! Here's how tomorrow is going to work. Without a time cap on this workout, it's hard to know heat times. So, the first heat will start at 5:30 like normal. Then I will put people in designated heats, but without a specific start time. My guess is that each heat will take around 20 minutes so you can keep that in mind. But please understand that start times will not be posted or definite!! So, who NEEDS to be in a "later" or "earlier" heat? Or who will not be there at all?
CrossFit Avalanche, CrossFit Blizzard - CrossFit CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#
T-Minus two days until trip of a lifetime round 3! http://journal.crossfit.com/2015/03/influxbonuscontent-heli.tpl