15 Minutes to Practice the Movements in the WOD
CrossFit Open 15.1
Complete as many rounds as possible in 9 minutes of:
10 Deadlifts (115/75)
5 Snatches (Power) (115/75)
6 minutes to find 1-rep-max clean (power) and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
Happy Friday! Welcome to the CrossFit Open Season!Learn More
Spend 15 minutes to determine a manageable weight to use in the WOD
Team WOD–3 Athletes
5 Front Squats
5 Back Squats
5 Overhead Squats
*Each athlete will go through all 15 squats (order doesn’t matter) 5 times (taking turns). Athletes do not have to clean the bar (partners can pick the bar up and get it set for an athlete). The working athlete may not put the bar down during the round (unless there is a safety issue) or there is a 5 burpee penalty for the team. The bar can be put down in between athlete’s turns and weight can be adjusted. Score is the total weight used (add all 3 members’ bar weights together) and time to completion; so there is a benefit to moving quickly, transitioning quickly, and moving heavier weights. Have fun!
Triceps and Wrists
10 Over-Partner Burpees (per person)Learn More
Kettlebell Work–Russian & American swings, one-arm swings, snatch, overhead squats–just spend time on the KB!
50 reps for time of:
25 T2BLearn More
Get Ready for Filthy Fifty!
Happy 50th Birthday Coach Marc! It is the first FULL day you are 50!
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Double unders
Female Standards: 20″ Box, 26# KB, 25# Push Press, 14# Wall Ball
Wish Coach Marc a Happy Birthday–or a Happy First Full Day of Being 50!Learn More