1.4.15 Workout of the Day

New Years Day Video. Thank you to all 65 athletes who came out and supported our first WOD of the New Year.

CrossFit

General WU: Coaches Choice

Specific WU: Power Clean Set 1: 10 reps (empty bar) Set 2: 5 reps (warmup weight) Set 3: 4 reps (warmup weight) Set 4: 3 reps (workout weight)

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6 min Warmup/Prep HSPU (RX'd)

WOD 1: Open Workout 15.4

(Choose the version of the workout that is most appropriate for you - RX'd or Scaled)

RX'd

Complete as many reps as possible in 8 minutes of: 3 HSPU 3 Cleans (185/125) 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans 15 HSPU 6 Cleans 18 HSPU 6 Cleans 21 HSPU 9 Cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Post reps completed to comments.

Scaled

Complete as many reps as possible in 8 minutes of: 10 Push Press (95/65) 10 Cleans (115/75)

Scale weight accordingly.

Athletes MAY use two separate barbells.

Cooldown:400 m run into 400 m row

OPEN Athletes Accessory Work: T2B

1)one max set of T2B, rest :90, repeat 2x

2)4 rounds of :

;30 sec. weighted plank, rest :30

:30 sec. weighted hanging knee raises, rest :30

3)1 round of 30 GHD situps

ICT

General WU: Coaches Choice

Specific WU: 5-7 reps movements

WOD 1: In teams of 2, rotate through the following stations:

AMRAP in 8 minutes: KB Swings (53/35) Max alternating sets of 15 reps

Rest 2 minutes

AMRAP in 8 minutes: burpees Max alternating sets of 15 reps

Rest 2 minutes

AMRAP in 8 minutes: Calorie Row

AMRAP in 8 minutes:

Slam Ball Max Alternating sets of 15 calories

**15 reps per movement= 1 round**

SCORE= Total completes rounds per team combined