There is NOTHING in Reno that can come close to our program!

We build fitness machines out of ordinary people, and humble elite level athletes everyday. Professionals, civil servants, Division 1 athletes, soccer moms, and grandparents all DESERVE the most effective training available.

LET BATTTLEBORN CROSSFIT, THE FIRST AND ORIGINAL CROSSFIT IN RENO, ONE OF THE FIRST 100 CROSSFIT AFFILIATES EVER, ESTABLISHED IN 2007 SHOW YOU HOW!

All levels welcome - come in and try a week free!

Tuesday, March 31, 2015

Tuesday 31, March 2015

Warm up:

5 minutes

Cindy
5 pull ups
10 push ups
15 air squats

Sabilizer:

3x15 GHD sit ups

Skill:

10 minutes pistol squats

Strength:

Strict press
1-1-1-1-1
Push press
3-3-3-3-3
Push jerk
5-5-5-5-5

Heavy but doable for the number of reps PER work set.

Metcon:

2 mile run
Pace is uncomfortable but doable

Monday 30, March 2015

Warm up:

4x
25 double unders
25 KB swings

Stabilizer:

100 elevated side plank pulses each side

Skill:

10 minutes  pistol squat

Strength:

Deload week OR accessory lifts week :-)

Over head squats
3-3-2-2-1-1

Metcon:

4x
21 pull ups
7 OHS 70/50kg

Friday 27, March 2015

Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.
Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.
This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.
Equipment
• An indoor rower with a monitor that measures calories
• Barbell
• Collars
• Plates to load to the appropriate weight for your division
For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra equipment, people or other obstructions.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 / 29 kg for Rx’d, 29 / 20 kg for Scaled, Masters 55+ and Teens, and 20 / 15 kg for Scaled Masters 55+ and Scaled Teens.
Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 15.5 Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.

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)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 65 lb.
Women use 45 lb.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 65 lb.
Women use 45 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 45 lb.
Women use 35 lb.

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Boys use 65 lb.
Girls use 45 lb.


Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Boys use 45 lb.
Girls use 35 lb.

Thursday, March 26, 2015

Thursday 26, March 2015

Warm up:

5 min AMRAP
5 jump squats
5 lunges e/s
5 laterals e/s

Stabilizer:

100 evil wheels

Skill:

Hand stand push up progression

Strength:

Deadlift
5-5-5 warm up
5-3-1+

Metcon:

3x
400m run
4 squat cleans 80/60kg - this is meant to be heavy and need to reset every rep, if you blow through all 4 reps in 15 seconds, well YOU WENT TOOOOOO LIGHT and you sandbagged it. STRUGGLE PEOPLE - it is ok to STRUGGLE with a weight!

Wednesday, March 25, 2015

Wednesday 25, March 2015

Warm up:

1000m row
4x
10 push ups
10 burpees
10 up downs

Stabilizer:

5x max plank left and right side

Strength:

Strict press
5-5-5
5-3-1+

Metcon:

Annie on the run

50-40-30-20-10
Double unders
Sit ups

Immediately take off on a

1.5 mile run

Tuesday, March 24, 2015

Tuesday 24, March 2015

Warm up:

400m jog
4x
10 box jumps
10 ring rows
10 air squats

Stabilizer:

50 evil wheels

Skill:

Handstand push ups

Strength:

Back squats
5-5-5 warm up
5-3-1+

Metcon:

21 push jerk 70/50kg
42 knees to elbows
15 push jerk 70/50kg
30 knees to elbow
9 push jerk
18 knees to elbow

Monday 23, March 2015

Week 3 of our Wendler cycle - next week is deload, so if you are newer, or just itching to find that new max, then do it this week.

Warm up:
6 min AMRAP
10 KB swing
10 KB high pulls
10 Goblet squats

Stabilizer:

100 sit ups

Strength:

Bench press
5-5-5 warm up
5-3-1+ @ 75/85/95%

Metcon:

Crain
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint
Post time to comments.
HERO-Crain_th.jpg
Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

Monday, March 23, 2015

REMINDER - GYM HOURS THIS WEEK

A FEW CHANGES FOR WEDNESDAY THROUGH FRIDAY THIS WEEK.


6AM WEDNESDAY, THURSDAY AND FRIDAY - GOOD TO GO Kat will be here

7AM WEDNESDAY AND FRIDAY - NOOOOOO CLASS - I REPEAT NO CLASS

7AM THURSDAY - GOOD TO GO Kat will be here

10AM WEDNESDAY AND FRIDAY - NOOOOOO CLASS - OPEN GYM FOR EXPERIENCED BBCF ATHLETES ONLY

10AM THURSDAY - GOOD TO GO Kat will be here


MONDAY - ahhhhh it is already Monday AGAIN!

It's easy for shit to suck on
Monday.

Alarm clock goes off...hit snooze.

It feels like you just went to bed
5 minutes ago.

Too tired to get up.

You're wondering how late you
can sleep and still make it to
work/class on time.

Oh, I know how it goes.

There is always coffee :)

Coffee makes everything better.

But then you have the work day...

Another day working for
the man.

Putting in time, working towards
something better, something more
fulfilling.

Mediocrity - it's hard to escape.

Its possible but not always probable.

Passion is the easy answer.

You know the saying, "find something you
are passionate about (or love) and you
will never work a day in your life"

That's easier said then done. Not everyone
can do that.

But what everyone can do it hustle.

Hustle for yourself. You can always better
your situation.

Don't aim for perfection, just progress.

Take your training to the next level.

Dial in your nutrition.

Make a goal and follow through with it.

Aim to better yourself everyday, and it
has to start today - Monday.

Thursday, March 19, 2015

Thursday 19, March 2015

Warm up:

Tabatta jump rope

Stabilizer:

4 passes seal drag
Couldn't find a video, so think seals - walk on your hands with your legs dragging behind you

Skill:

Turkish get ups - get ready for the WOD

Strength:

Strict press
5-5-5 warm up
3-3-3+ 70/80/90%

Metcon:
12 min AMRAP
5 Turkish get ups each side
10 upper cuts each side
15 KB swings
20 burpees


Wednesday 18, March 2015

Warm up:

5x
30 second push ups
30 second pullups
30 second squats
30 second plank

Stabilizer:
100 med ball v-twists

Skill:

Turkish Get ups

Strength:

Back squats
5-5-5 warm up
3-3-3+ 70/80/90%

Metcon:

3x
8 Straight leg sumo deadlifts
8 Bent over rows
8 Clean pulls
8 Power cleans

Tuesday 17, March 2015

Warm up:

Tabatta burpees
Then 400m run

Stabilizer:

Kettlebell Halo's
50 total


Skill:

Turkish Get ups

Strength:

Bench press
5-5-5 warm up
3-3-3+ at 70/80/90%

Metcon:
5x
6 rack lunges each side
6 thrusters
6 front squats
6 evil wheels
60/40kg

Monday 16, March 2015

Warm up:

3x
2 passes of each
Bear crawl
Duck walks
Frog jumps
Jog 100m

Stabilizer:

Hip to hip barbell rotation
50 to each side


Skill:

This entire week will be Turkish Get-ups

Strength:

Power cleans
3-3-3
then
Squat cleans
3-3-3

Metcon:

Bowen
3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box
Post time to comments.
HERO-Bowen_th.jpg
Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Friday 13, March 2015

Today we have the CF Games Open workout at hand for us.

I'm sorry for those of you who came yesterday - muscle ups and wall balls..... next week they will get me again on the programming, but its all part of the fun!

Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Notes
This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.
Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).
Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders.
For example, a male athlete finishes 2 complete rounds, plus an additional 2 muscle-ups for a total of 316 reps. This is his score. During his second round, he finished his 100th double-under at 13:20. In this case he will enter 13:20 as his time in the tiebreak field. This athlete would be ranked above someone who got 316 reps and a tiebreak time of 13:45, but below someone with 316 reps and a tiebreak time of 13:00.
For Masters and Teens, this workout is completed in reverse order, and their tiebreak time will be the point at which they completed their last wall-ball shot.
For Scaled options there is no tiebreak.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
Equipment
• Set of gymnastic rings hung so you can successfully perform a muscle-up
• Medicine ball of the appropriate weight for your division
• Wall mark or target set at the specified height
• Jump rope
For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are: 9-kg / 6-kg ball for Rx’d, 9-kg / 4-kg ball for Scaled, Masters and Teens, 6-kg / 4-kg ball for Scaled Masters and Scaled Teens.
Video Submission Standards
Prior to starting, film the measuring of the height of the wall-ball target, as well as the weight of the ball, so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 15.3 Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
 Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

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 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Scaled Masters
(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 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Teens 
(Teen Boys 14-15, Teen Girls 14-15)
Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups
Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

Scaled Teens
(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 14 minutes of:
50 wall-ball shots
200 single-unders
Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

Friday, March 13, 2015

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Friday 13, March 2015

Warm up:

Coach Kat is in the house this am, and made up a special warm up just for us

Stabilizer:

100 four count flutter kicks - in case your quads and hip flexors didn't burn enough yesterday

Skill:

With todays 15.3 WOD, good thing we worked on the bar this week

Strength:

Strict Press
5-5-5 warm up
5-5-5+ 65/75/85% of your NEW 90%

Metcon:

Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Notes
This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.
Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).
Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders.
For example, a male athlete finishes 2 complete rounds, plus an additional 2 muscle-ups for a total of 316 reps. This is his score. During his second round, he finished his 100th double-under at 13:20. In this case he will enter 13:20 as his time in the tiebreak field. This athlete would be ranked above someone who got 316 reps and a tiebreak time of 13:45, but below someone with 316 reps and a tiebreak time of 13:00.
For Masters and Teens, this workout is completed in reverse order, and their tiebreak time will be the point at which they completed their last wall-ball shot.
For Scaled options there is no tiebreak.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
Equipment
• Set of gymnastic rings hung so you can successfully perform a muscle-up
• Medicine ball of the appropriate weight for your division
• Wall mark or target set at the specified height
• Jump rope
For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are: 9-kg / 6-kg ball for Rx’d, 9-kg / 4-kg ball for Scaled, Masters and Teens, 6-kg / 4-kg ball for Scaled Masters and Scaled Teens.
Video Submission Standards
Prior to starting, film the measuring of the height of the wall-ball target, as well as the weight of the ball, so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 15.3 Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
 Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

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 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Scaled Masters
(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 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Teens 
(Teen Boys 14-15, Teen Girls 14-15)
Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups
Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

Scaled Teens
(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 14 minutes of:
50 wall-ball shots
200 single-unders
Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

Thursday 12, March 2015

Warm up:

Coaches choice

Stabilizer:

100 four count flutter kicks

Skill:

Hanging bar movement of your choice
Pull ups
Muscle ups
Knees to elbows
ETC.

Strength:

Back squats
5-5-5 warm up
5-5-5 65/75/85% of your NEW 90%

Metcon:

12 minute EMOM
1 muscle up
3 hand release burpees
5 double tap wall balls

Wednesday 11, March 2015

Warm up:

2 passes of each
Duck walk
Knee to chest - walking
Inch worms
1000m row

Skill:

Hanging bar movements of your choice

Strength:

Don't forget to add 2.5kg to your last 1 rep max

Bench press
5-5-5 warm up
5-5-5 65/75/85% of your new 90%

Metcon:

Beginner to Intermediate

Snake Eyes

Push ups
Sit ups

Always adds up to 11
so start 10 push ups 1 sit up, then move your way down the ladder till you are at 1 push up and 1- sit ups.

Intermediate to Advanced

Black Jack

Push ups
Sit ups

Always adds up to 21
Same as above just bigger numbers :-)

Tuesday 10, March 2015

Warm up:

4x
90 sec single jump rope
30 sec third world squat

Stabilizer:

50 v twists

Skill:

Hanging bar movements

Strength:

Snatch

3-3-3-3-3
or
1-1-1-1-1-1-1

Metcon:

21-15-9
Box jumps
OHS 50/42.5kg

Monday 9, March 2015

Warm up:

6 min AMRAP
10 KB swings
10 supermans
10 air squats

Stabilizer:

100 old school sit ups

Skill:

ANY hanging bar movement
Muscle ups
Pull ups
Toes 2 bar
ETC.

Strength:

Cycle 1 Phase 3 of our Wendler cycle.
Add 2.5 kg TOTAL to your upper body lifts
Add 5 kg TOTAL to your lower body lifts


Deadlifts
5-5-5 warm up
5-5-5 @ 65/75/85% of your 90% of your NEW 1 rep max

Metcon:

Running today cuz it is beautiful and daylight savings

Beginner 3-3-3
Intermediate 5-5-5
Advanced 7-7-7

Turn around and redline back

Sunday, March 8, 2015

LADIES!!!!!

Girls Gone Rx: Vegas

May 9th

 

JOIN US AT

This Is CrossFit

Welcome to Girls Gone Rx!!

This is a 3 person team event, highlighting each teammates strengths and perhaps weaknesses. 

Your day will involve 3 workouts and one team “skill” event. It will be fun, guaranteed! Did we mention there will be prizes! All you need is one badass team of 3 ladies.

Date: May 9th 2015
Time: 9am-5pm
Location: This Is CrossFit
Prizes: Yup! Prizes for the top three teams
Click here to see the Facebook Event

Registration Opens: March 4th
Registration deadline: April 17th 

Divisions: Rx’d Only
Teams of 3 Ladies
Registration: $210 per team. Includes tank top for each teammate that registers prior to April 17th.
$30 will be donated to Susan G Komen Nevada. One person will need to register the team as a whole.


You can all be from different gyms, don’t have to be affiliated, just come ready to have fun! We also ask if you could wear some sort of “pink” on you. Athletes wear glitter, tutu’s, have hiliarious team names, and some really outrageously fun outfits!

Friday 6, March 2015

Warm up:

400m run
then
4x
12 wall balks
10 lunges
8 pull ups

Stabilizer:

50 partner leg toss

Skill:

Double unders

Strength:

7 mins to find 3 rep max OHS

7 mins to find 3 rep front squat

Metcon:

Workout 15.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats (95 / 65 lb.)
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats (95 / 65 lb.)
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats (95 / 65 lb.)
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.
Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.
Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.
For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).
Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division
For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra plates, people or other obstructions.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 / 29 kg for Rx’d, 29 / 20 kg for Scaled, Masters and Teens, and 20 / 15 kg for Scaled Masters and Scaled Teens.
Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 15.2 Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats (95 lb / 65 lb.)
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats (95 lb / 65 lb.)
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats (95 lb / 65 lb.)
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

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)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   6 overhead squats (65 / 45 lb.)
   6 chin-over-bar pull-ups
From 3:00-6:00
   2 rounds of:
   8 overhead squats (65 / 45 lb.)
   8 chin-over-bar pull-ups
From 6:00-9:00
   2 rounds of:
   10 overhead squats (65 / 45 lb.)
   10 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats (65 / 45 lb.)
   10 chin-over-bar pull-ups*
From 3:00-6:00
   2 rounds of:
   12 overhead squats (65 / 45 lb.)
   12 chin-over-bar pull-ups*
From 6:00-9:00
   2 rounds of:
   14 overhead squats (65 / 45 lb.)
   14 chin-over-bar pull-ups*
Etc., following same pattern until you fail to complete both rounds
*Masters Women 55+ do jumping chest-to-bar pull-ups

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   6 overhead squats (45 / 35 lb.)
   6 jumping chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   8 overhead squats (45 / 35 lb.)
   8 jumping chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   10 overhead squats (45 / 35 lb.)
   10 jumping chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats (65 / 45 lb.)
   10 chin-over-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats (65 / 45 lb.)
   12 chin-over-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats (65 / 45 lb.)
   14 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   6 overhead squats (45 / 35 lb.)
   6 jumping chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   8 overhead squats (45 / 35 lb.)
   8 jumping chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   10 overhead squats (45 / 35 lb.)
   10 jumping chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Thursday 5, March 2015

Warm up:

3x
10 super mans/back ext
10 twinkies
200m jog

Stabilizer:

100 ab mat sit ups

Skill:

Double unders

Strength:

Box squats to parallel

5-5 warm up
6-6-6-6 work set

Metcon:

12 min EMOM
5 burpees
7 hang cleans
9 double unders

Wednesday 4, March 2015

Warm up:

3x
10 pull ups
10 front squats 20kg
60 second row sprint

Stabilizer:

50 floor wipers

Skill:

Double unders

Strength:

Deload week

Pause bench press
3 second pause in hole

5-5-5 warm up
5-5-5-5-5 work set

Metcon:

Foo
170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170-lb. squat clean thrusters, 2 reps
28 sit-ups
Post rounds completed to comments.
HERO-sgt-gary-morales_th.jpg
Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff's Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff's Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.

Tuesday, March 3, 2015

Tuesday 3, March 2015

Warm up:

Day 2 of DECF WOD for warm up

6 min AMRAP
10 calorie on the rower
25 double unders

Stabilizer:

50 four count flutter kicks

Skill:

Double unders

Strength:

Defecit deadlifts
5-5-5 warm up
5-5-5 getting heavy

Metcon:

20 mins or 10 rounds
1 minute row sprints
1 minute push ups

Monday, March 2, 2015

Monday 2, March 2015

The Open is upon us...

There is still time to register

https://games.crossfit.com/register-athlete

In 2015, athletes will have until Monday, 5 p.m. PT of each week to perform the workout and submit their scores. There are no exceptions to this deadline.

The workout will be released on the prior Thursday, and we will host the workout on Friday in the gym - if you miss or want a chance to re-do the workout, contact Derek and I for a Saturday or Sunday.

This first workout or 15.1 we will actually do today Monday.

Warm up:

Thanks to DECF for the next two days warm ups, they were a workout WOD one of our athletes did there a few weeks back.

6 min AMRAP
10 calories on the rower
10 burpees

Stabilizer:

50 straight leg to hip hike

Skill:

Double unders this week

Strength:

Deload week - so look for some different variations of our lifts

Push Press
3-3-3-3-3 last 3 should be close to failure

Metcon:

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 15.1a
1-rep-max clean and jerk
6-minute time cap

Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.
Your score for Workout 15.1 will be the total number of repetitions completed.
As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.
The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.
Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.
Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.
Special Tiebreak
Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.
Affiliates will be responsible for validating that an athlete’s body weight is within their weight class. If an athlete opts not to submit their body weight they will still have a valid score for Workout 15.1a, but they will be ranked lower than athletes that lifted the same amount of weight and also submitted their body weight.
Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division for Workout 15.1
• Plates to load for your max clean and jerk (no smaller than ½ lb.)
For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra plates, people or other obstructions.
*The official weight is in pounds. For your convenience, the minimum acceptable weights for Workout 15.1 in kilograms are 52 / 34 kg for Rx’d, 38 / 25 kg for Scaled, Masters and Teens, and 29 / 20 kg for Scaled Masters and Scaled Teens. If you lift with kilogram plates you will need to convert your results to pounds when submitting your score. Remember, when lifting with pound plates a 20-kg barbell will count as 45 lb. and a 15-kg barbell will count as 35 lb.
Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
 
Workout 15.1 Variations
Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
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.)
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
Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

Friday 27, February 2015

Warm up:

Teams!!!
Each team completes the move and sprints back on through the line till the first team member is back at the start of the line and does the next move. So on and so on till all members have completed all movements

Stabilizer:

3x15 each side
Band side crunch

Skill:

Squat cleans

Strength:

Back squats
5-5 warm up
5-3-+1+ 75/85/95% of your 90%

Metcon:

3x
15 pull ups
15 burpees
15 toes 2 bars

Thursday 26, February 2015

Warm up:

4 min Duck Duck Goose game

Stabilizer:

100 old school sit ups

Skill:

Power cleans

Strength:

Front squats
3-3-3-3-3

Metcon:

400m run
then
3x
25 KB swings 32/24kg
25 goblet squats
25 ring rows
then
400m run