Wednesday

A.
“Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground. 
B.
Alternate Every 2 minutes, for 20 minutes (5 sets each):
20 Walking Lunges (32/24 kg KBs in each hand)
Bench Press x 4-6 reps

Tuesday

A.

5x7 Strict Pull Up 

5x7 Strict Dip

Add Weight as needed.
B.
In teams of three, perform three rounds each for time of:
Row 800 Meters
Run 400 Meters
20 Toes to Bar
Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.

Monday

A.
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch
Build over the course of the 10 sets to something heavy for today.
B.
Three rounds for time of:
5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts (275/185 lbs)
50 Double-Unders

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Friday

Workout 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Post time to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
Top male and top female will receive $2015.

For complete workout standards, video and scorecard click here.

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Watch live coverage of Camille Leblanc-Bazinet, Annie Thorisdottir and Sam Briggs on Workout 15.5 on the CrossFit Games site.

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"The Thruster" - [video]

Thursday

A.
Bench Press
5 sets of 5
Hit a couple warm up sets then go for the biggest volume possible for these 5 sets
B.
Every 6 minutes, for 30 minutes (5 sets) of:
Run 400 Meters
12 Chest-to-Bar Pull-Ups or Strict Pull-Ups
12 Strict Handstand Push-Ups or L-Seated DB Press
Note times for each set, and add them for total working time.

Happy Birthdays this week to Dennis, Henry, and Ashley

Wednesday

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%
B.
Every 4 minutes, for 20 minutes (5 sets):
20 Wall Ball Shots (20/14 lbs)
Run 1 Lap

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

Tuesday

A.
EMOMx10: 1 Clean at 80%
B.
21-15-9:
Thrusters, 95/65
Box Jumps, 24/20
rest equal time, then…
100-75-50 
Double Unders and
21-15-9:
Bar Facing Burpees

Monday

A.
15 Gymnastic kip swings
2 Min T-spine Mob
10 Skin The Cats
2 Min Hold or work on Bridge Up
B.
Five sets of:
Overhead Squat x 3 reps
Rest as needed
Build over the course of the five sets to today’s heavy triple.
C.
Complete as many rounds and reps as possible in 9 minutes of:
3 Hang Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell
12 Pull-Ups

 Happy Bithday Henry!
 Enter Your Scores Before 5:00!!

Friday

Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Post reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
Top male and top female scores will receive $2015.

For complete workout standards, video and scorecard click here.

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Watch archived footage of Josh Bridges and Scott Panchik on Workout 15.4 on the CrossFit Games site.

Thursday

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies – perform 10 strict)
15 Kettlebell Swings (32/24 kg)
C.
Core. Coach Ron's choice

Wednesday

A.
Take 15 minutes to build to today’s heavy Clean & Jerk
B.
Every minute, on the minute, for 15 minutes (15 sets):
3 Ground to Overhead (135/95)
6 Burpees Over the Barbell
If you fail to complete the round within the minute, finish all of the
repetitions and then sit out the minute in which you carried over into.
Restart at the top of the following minute.
C.
Every 2 minutes for 10 minutes (5 sets):
100 Meter Farmer’s Carry (as heavy as possible)

Tuesday

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
As many rounds and reps as possible in 15 minutes of:
30 Weighted DB Box Step-Overs
30 Double-Unders
30 Push Press (95/65)

 "Beauty Beyond Strength" with Stacie Tovar - [video]

Monday

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Station 2 – Bench Press x 8 reps @ 20X1
B.
For time:
Row 1000 Meters/ Run 800
Then 2 Rounds
10  Strict Handstand Push-Ups
20 Ring Dips
30 Push-Ups

Friday

Workout 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots, 20-lb. ball to 10 feet
100 double-unders
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
Top male and top female scores will receive $2015.

For complete workout standards, video and scorecard click here.

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Watch archive footage of Julie Foucher and Lauren Brooks on Workout 15.3 on the CrossFit Games site.

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"The Wall Ball" - [video]

Thursday

A.
Bench Press
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%
B.
In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:
1 Power Clean (135/95 lbs)
2 Front Squats (135/95 lbs)
4 Front-Racked Reverse Lunges (135/95 lbs)
8 Pull-Ups

Wednesday

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Strict Toes to Bar x 5-8 reps @ 3111
B.
Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters
40 Double-Unders
20 Push-Ups
Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

Tuesday

A.
Three sets for times of:
50 Double-Unders
10 Alternating Pistols
10 Alternating DB Snatches (70/55 lbs)
Rest 2-3 minutes
B.
3 sets of 3 reps practicing split jerk with a bar
Followed by…
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Build to today’s heavy single.
C.
Three sets for max reps of:
60 seconds of Ground to Overhead (155/105 lbs)
60 seconds of Box Jumps (24/20″)
60 seconds of Rest

Monday

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
For time:
40 Wall Ball Shots
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots

Thursday

Bench Press 5 sets of 5 reps @75 to 80% of your Max, make sure you are adding weight and not doing the same weight as last week.

30min E.M.O.M-
1. 12 wall balls
2. 10 KB Swings
3. 8 burpees


Friday we will be doing the Open Workout for the WOD. If you do not do it Friday we will be running 15.2 as well Saturday from 9 to 11am only!!!

Wednesday

A.
Every minute, on the minute, for 15 minutes:
1 Power Snatches (135/95 lbs)
2 Overhead Squats (135/95 lbs)
3 Strict Handstand Push-Ups
4 Alternating Pistols
B.
Complete as many reps as possible in 3 minutes of:
Strict Pull-Ups (any grip)
C.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Ring Dips
Chest-to-Bar Pull-Ups

Tuesday

A.
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 2-3 reps
Build over the course of the eight sets to today’s heaviest triple.
B.
Three rounds for time of:
Run 400 Meters
30 Double-Unders
20 Deadlifts (155/105 lbs)
10 Burbees over the barbell