Thursday 2.18.16 – try CrossFit Open 15.1

 In W.O.D.

Skill:  Row 4 x 250m Sprints.    ALL OUT!!

Rest between sets

Conditioning:  CF Games 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.)

Workout 15.1 Variations:
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


CROSSFIT OPEN UPDATE!  Due to demands and concerns, we will be returning to  how we ran The CrossFit Open in previous years.  We will be programming The Open workout for the gym each Friday. This way, everyone with scheduling issues can still participate in The Open, whether they sign up or not!  We’ll get the entire gym working out together.  Of course, if anyone still wants to get together for a Friday Night Throwdown we can schedule that as times permit!

Click HERE to sign up for the CrossFit Open!     Team “CF Vacaville North”


We regret to inform you the due to coaches changing schedules, we will be unable to keep the Compound Weightlifting Club going at this time.  Any questions or concerns, contact Craig at [email protected]

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