3/6/15 WOD


Main – CrossFit

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CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.2 Scaled (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 65# / 45#

6 Chin-over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 65# / 45#

8 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 14.2 and 15.2 Masters (AMRAP – Reps)

Masters 55+

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups*

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 65# / 45#

12 Chin-Over-Bar Pull-ups*

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 65# / 45#

14 Chin-Over-Bar Pull-ups*

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

*Masters Women 55+ jumping chest-to-bar pull-ups

CrossFit Games Open 15.2 Masters Scaled (AMRAP – Reps)

Masters Scaled 55+

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 45# / 35#

6 Jumping Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 45# / 35#

8 Jumping Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 45# / 35#

10 Jumping Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.2 Teens (AMRAP – Reps)

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 65# / 45#

12 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 65# / 45#

14 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

3/5/15 WOD


Main – CrossFit

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Overhead Squat (Work up to a heavy 3 (10 min))

7 min Cooper Test (Rowing Erg) (Distance)

7 min: row for distance (max effort)

3/4/15 WOD


Main – CrossFit

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Bench Press (5×5 building to a heavy 5 (last set heaviest))

Pull-ups (5×3 (strict; weighted if possible)-score heaviest)

Double Toes (AMRAP – Reps)

9 min AMRAP

15 DU (Rx)/ 30 DU (Rx+)

Toe to bar ladder x 2 (add 2 reps each rd)

15 DU/ 2 T2B

15 DU/ 4 T2B

15 DU/ 6 T2B…

*Score total T2B

3/3/15 WOD

Main – CrossFit

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Hang Power Clean + Push Press (6 min EMOM x 3 reps at 70% limiting factor)

Swangin’ (Time)

6 RFT (10 min cap)

21 KBS (53/35lb american)

9 burpees on plate

3/3/15 TC WOD


Main – TransCanada WOD

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Metcon (AMRAP – Rounds and Reps)

L-1-8 min AMRAP

L-2-10 min AMRAP

15 WBS

12 Push Ups

9 knee to chest
Supplementary Work:

Supplement Work:

3 rounds:

30 second plank

100′ farmers carry

3/2/15 WOD


Main – CrossFit

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Back Squat (3×8 @60-65% (:90 rest between sets) across)

Fra-Pacity (3 Rounds for reps)

15 min EMOM

15/10 (Rx) 20/15 cal row (Rx+)-Mens/womens cal standards

15 Pull ups (C2B Rx+)

10 Thrusters (95/65lb) (135/93lb)

*Reps should be scaled based on experience with volume

10 cal/8 pull up/6 thruster good option for volume scaling

**Reps should be done in a :30-:40 window, it shouldn’t take full minute. Consistency is the key

***Score as total reps for EACH movement

Min 1-Row

Min 2- Pull up

Min 3- Thruster…