Saturday February 28th

Warm Up:

2 min Run

Group 8

PreWOD:

3 x 5 Wall Walks

8 Weighted Pistols (after every work set)

WOD:

For Time:

100 DU’s

10 Pullups

75 DU’s

15 Pullups

50 DU’s

20 Pullups

25 DU’s

25 Pullups

PostWOD:

3 x 10 GHD Back Extensions

Shoulder Mobility

Posted in WODs | Leave a comment

Friday February 27th

The CrossFit Open has begun!!

Warm Up:

500m Row

then,

2 rounds:

10 Scap Pullups

15 Abmat Situps

20 Down Ups

PreWod:

15 min to warm up to 70%-80% 1RM Clean & Jerk

WOD:

CrossFit Open WODs 15.1 & 15.1a

Rx’d

WORKOUT 15.1

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.)

directly into…

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

**This is a total of 15 minutes with two scored WODs within that timeframe. The score for 15.1 is total reps, while the score for 15.1a is heaviest weight lifted. **

These are the official Scaled versions of 15.1 as designated by CrossFit HQ:

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

PostWOD:

Go to www.games.crossfit.com, register as an Aspen CrossFit athlete, and have fun for the next 5 weeks!!!

Posted in WODs | Leave a comment

Friday February 27th

PreWOD:

Wendler Week 4

Deadlift

40% x 5

50% x 5

60% x 5

(all %’s are based off 90% of 1RM)

WOD:

OPEN WOD 15.1

Posted in WODs | Leave a comment

Thursday February 26th

Warm Up:

3 min Double/Triple Under Practice

then,

Bear Crawl <—>

Butt Kicks <—>

High Knees <—>

Spiderman <—>

PreWOD:

10 Snatch Balance w/ PVC

then,

7 x 1

1 Snatch Balance + 1 OHS

WOD:

With a 15min Running Clock:

75 Burpees Over Rower

then Row for Calories with Remaining Time

PostWOD:

2 Rounds:

30 Sit Ups

90sec Front Plank

*No Rest Between Movements

Posted in WODs | Leave a comment

Wednesday February 25th

Warm Up:

Group 6

then,

2 min T-Spine Smash w/ Gemini

PreWOD:

Wendler Week 4

Press

40% x 5

50% x 5

60% x 5

(all %’s are based off 90% of 1RM)

-Perform 20 T2B after every work set

WOD:

AMRAP 12

15 Goblet Squats (16/12)

10 Ring Dips

PostWOD:

30sec/side Pec Smash w/ LAX Ball

2min/side Gut Smash w/ Coregeous Ball

Posted in WODs | Leave a comment

Tuesday February 24th

Warm Up:

2 Rounds:

10 Banded Shoulder Extension

10 Banded Shoulder Abduction

10 Banded Shoulder Press/side

10 Catapult Jumps

PreWOD:

Split Jerks

10 w/o Bar (foot position work)

10 w/ Bar

3×5 w/ Loaded Barbell

WOD:

EMOM 24

Min 1: Row 200m/150m

Min 2: 15 KB Swings (24/16)

Min 3: 20 Wall Balls (20/14)

Min 4: 10 Burpees

PostWOD:

100 Unbroken Abmat Situps

Posted in WODs | Leave a comment