Call Us: (720) 335-5591

Friday, February 27, 2015

26
Feb

Friday, February 27, 2015

Schedule Reminder: For the next 5 weeks we will be performing the CrossFit Open Workouts on Fridays.  Morning class time will be normal, however the evening class times will change for the 5 weeks.  For the evening classes, we will be opening the gym at 4:15 and there will be heat times posted on the board with the first heat starting at 5 pm.  There will not be a coached warm up so make sure to show up in time to properly warm up for the WOD.  If you haven’t been to this event before, it’s a blast!!! Please feel free to bring your friends and family to come cheer you and everyone else on. 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
CrossFit Open 15.1

A) AMRAP in 9 Minutes:

  • 15 Toe to Bar
  • 10 Deadlift 115/75
  • 5 Snatches

B) In 6 Minutes Find:

  • 1 RM Clean and Jerk

Scaled Option:

A) AMRAP in 9 Minutes

  • 15 Knee Raises
  • 10 Deadlift 85/55
  • 5 Ground to Overhead
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
CrossFit Open 15.1

A) AMRAP in 9 Minutes:

  • 15 Toe to Bar
  • 10 Deadlift 115/75
  • 5 Snatches

B) In 6 Minutes Find:

  • 1 RM Clean and Jerk

Scaled Option:

A) AMRAP in 9 Minutes

  • 15 Knee Raises
  • 10 Deadlift 85/55
  • 5 Ground to Overhead

 

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
CrossFit Open 15.1

A) AMRAP in 9 Minutes:

  • 15 Toe to Bar
  • 10 Deadlift 115/75
  • 5 Snatches

B) In 6 Minutes Find:

  • 1 RM Clean and Jerk

Scaled Option:

A) AMRAP in 9 Minutes

  • 15 Knee Raises
  • 10 Deadlift 85/55
  • 5 Ground to Overhead
Additional:
  • 10 Minutes Mobility

Leave a Reply