February 2015

Belmar St. Paddy’s Day Parade!

Open Gym 9am-11am
No Barbell Club today

15.1, Please meet at the box at 9am for movement standards and warm up. After we are warmed and all questions are answered, we will begin the first heat. If you need to leave early, please let a coach know ahead of time… though we’d love it if everyone stayed to support each heat.

Workout 15.1 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
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.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
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

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

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

Strength:
Shoulder Press 7×1 (84%)

Partner Wods

AMRAP8
DB Manmakers (50#/30#)
Alternate with partner every 2 Reps

rest 3 minutes

AMRAP8
8 Back Squats (165#/110#)
8 V-Ups
Alternate with partner every round

Headliner:
5 Rounds
50′ Sled Push (build)
10 Box Jumps (24″/20″)
rest 1 minute between rounds

After Party:
Tabata Couplet (8 Minutes)
:20 Hollow Body Rocks
:10 Hollow Body Hold
:20 Superman Rocks
:10 Superman Hold

Strength:
4 Rounds (not for time)
10 Pendlay Row (Build)
5 Weighted Pushups

Metcon:
For Time
10-8-6-4-2
Strict HSPU
10 Front Rack Lunges (155#/105#)

The CrossFit Open kicks off this week! Come hang at the box Thursday night at 8pm to watch the announcement of 15.1!

Gymnastics
4 Rounds (not for time)
2 Wall Walks + 10 Wallfacing Shoulder Touches
8 Weighted Hip/Back Extensions

Metcon:
For Time
50 Burpees
rest 2 minutes
5 Rope Climbs (15′)
rest 2 minutes
1000m Row
rest 2 minutes
50 KB Swings (70#/53#)

Strength:
Front Squats 5×3

Metcon:
AMRAP10
10 Hang Power Cleans (135#/95#)
30 Double Unders

Finisher:
Max Effort – 2 minutes
Weighted Hollow Body Hold

Barbell 10am.

Final week of clean and jerk cycle! So that means come and apply what you have learned and spend the hour working to a heavy single! If you fail the jerk, continue building on the clean.

Open Gym 11am-1pm.

Ocean Grove Fire Fundraiser!
9am, $10 donation.

Partner WOD
AMRAP18
Pacer
400m Row
Worker
amrap of
5 Pullups
10 Pushups
15 Air Squats

Strength:
Shoulder Press 7×1 (82%)

Metcon:
42 Wall Balls (20#/14#)
21 Back Squats (155#/105#)
30 Wall Balls
15 Front Squats
18 Wall Balls
9 Overhead Squats