The Open is here! Starting at 4pm until 8pm, we will have heats set up every 20 minutes for 15.1. When you come in just write your name on the board for the time you want to workout. We will have a group warming up, a group working out, and a group judging. Invite your friends or family to come support. Feel free to bring food or drinks!
We will have normal class times in the mornings for those of you that can’t make it tonight. We will also have the basics workout available at anytime.
If you haven’t signed up yet go to games.crossfit.com and do it now, or do it after you complete the workout. This is the funnest time of year for crossfitters, so come down and have some fun!
Work Out of the Day
“CrossFit Open 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.)
then,
“CrossFit Open 15.1a”
1-rep-max clean and jerk
6-minute time cap (starts immediately after 9 minutes)
or
“Scaled 15.1”
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
then,
1-rep-max clean and jerk
6-minute time cap (starts immediately after 9 minutes)
Basics
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 Russian kb swings (53 / 35 lb.)
5 ball slams (30 / 20 lb.)
then,
Max Row for Calories
6-minute time cap (starts immediately after 9 minutes)