Monday December 12th


Surprise everyone… the ghost of Opens past is here this week. We will be repeating workouts from previous CrossFit opens. Know the difference between training and competing. Use these as TRAINING and when the real open comes around.. then it’s time to compete. We will be doing strength portions of the day before these wods. Please don’t “save it for the wod” Do your strength correctly.

Back squats- Heavy 3’s- If you are feeling good go for a 1RM.
3,3,3,3,3  There are not plus sets this week. this will be 90 percent or more of your one rep max.. next week we go back to lower weights and higher reps.


Workout 15.1 CrossFit open 2015

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.)

Clock keeps running and go right into 15.1a, have your weights ready. You just did heavy back squats, and a 9 minute wod. Control yourself. You most likely are not going to PR your clean and jerk. Go heavy but be smart.


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

—-don’t forget to buy your friends a month of crossfit for $59 for Christams. I’m taking this offer down soon.