3/3 and 3/4 2015

Workout 15.1
9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches

Workout 15.1a

1-rep-max clean and jerk

6-minute time cap

3/2/2015

WOD
15.1 Movement Standards Review

Toes to Bar
Deadlift
Snatch

Clean & Jerk Practice

2/27/2015

Team Relay

In partners complete for time:
20 minute time cap
400 M. Med Ball “Ridge Run”
25 Med Ball Partner Sit ups
25 Walking Lunges
25 Burpee Pull Ups/ alternating each partner

2/26/2015

“Fran”
For Time
21 15 9
Thrusters 65/95
Pull Ups

2/24/2015

Skill: Snatch

10 Minute EMOM

1 Power Snatch
1 Hang Snatch
1 Full Snatch

Then:
10 Minute AMRAP
30 Double Unders or 90 Singles
15 Hang Snatch

Cash out:
LOTS of CORE WORK!!!

2/23/2015

Welcome Back from Ski Week!!!
It’s open season! 15.1 will be announced this week. As a class, we will do the open workouts on Tuesdays for 7th period, Wednesdays, 8th period. Also, we will be competing as a class on intramural teams. Teams and captains will be announced today in class. Teams will choose colors and on open workout days, wear those colors to compete. The top team will earn some type of prize…. something with bacon maybe?

Here’s how we will score the intramural teams..
POINTS

+1 Point – Attendance: every member of a team that completes an Open workout at CF each week earns one point. Maximum one point per athlete per workout. This goes for Rx AND Scaled competitors!

+1 Point – Top 3: every male AND female member who places among the Top 3 at PVCF for each workout gets an extra point for their team.

+5 Points (team) – Spirit: The team with the most noise, pride, and PRESENCE each week will receive 5 bonus points. Custom homemade uniforms are plus.

+5 Points (bonus) – Biggest Breakthrough award. First Muscleup? First pullup? We want to celebrate it!

+ 5 Points – (team) Best homemade shirt each week

Here’s the teams:
7th period
Team 1: Sam B., Golan, Anna, Edward
Team 2: Jackie, Amber, David, Andrew
Team 3: Tristan, Jacob, Valeria, Hu, Conor
Team 4: Jasmine, Zach, Mason, Lynsey

8th
Team 1: Cameron, Adam, Colin
Team 2: Kyler, Sam, Christian, Larry

WOD
Every 5 minutes for 3 rounds complete the following:
400 M. Run
1 minute on spin bike
30 push ups

2/13/2015

WOD

“Nancy”

5 Rounds for Time

400-meter run
15 Overhead squats

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