Archive for February, 2015

WOD – 28/7/15

Hilltop CrossFit – WOD

8am WOD will be for anyone doing the SCALED version of the the CrossFit Open 15.1 workout and for those not competing on The Open. The scaled 15.1 workout will be the Hilltop CrossFit WOD.

9am WOD will be for anyone competing in the “Rx” version of the CrossFit Open 15.1 workout.

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1 Teens (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 85# / 55#

5 Snatches, 85# / 55#
Teens boys and girls 14-15, and 16-17

WOD – 27/2/15


Hilltop CrossFit – WOD

Fight Gone Good (AMRAP – Reps)

3 Rounds

1min Calorie Row

1min Thrusters (20/15)

1min Pull Ups (*no bands, sub ring rows or supine bar rows)

1min Box Jump Over (60/50)

1min Double Unders

1min Rest

The clock does not reset or stop between movements. On the call of “rotate” you must move to the next movement immediately. Score one point for each rep and cal.
Compare score to Mon 2nd Feb

WOD – 26/2/15


Hilltop CrossFit – WOD

Active Recovery

7 rounds NOT FOR TIME

Row 300m

Run 200m

5 Inchworms (3sec hold at top and bottom)

10 Tuck Crunches

20mins foam rolling party

WOD – 25/2/15

Hilltop CrossFit – WOD

Skill work (# of reps focusing on quality movement )

1) P-Bar Dips, Box/Bench Dips

2) Bar/Ring Kipping

3) Wall Climb + Nose & Toes to wall hold, Pike on box with hold

Metcon (AMRAP – Rounds and Reps)

21-15-9

Power Clean (42.5/30)

Pull Ups

* Start every round with 15 hollow rocks

or 15sec hollow hold if still developing hollow body position

WOD – 24/2/15

Hilltop CrossFit – WOD

Strict Press (10mins to find a FAST set of 5 reps)

Then @ 75%, 3 x 3-3-3 lifting every 3mins

*performed as “cluster” set of 9 reps per set. 3 strict press, hold OH for 5secs, 3 strict press, hold OH for 5secs, 3 strict press, set finished!

Metcon (Time)

12-9-6-6-9-12 reps of:

Ring Rows

Push Ups

+ 50 single skips after each set of push ups

WOD – 23/2/15

Hilltop CrossFit – WOD

Front Squat (10mins to find a FAST triple)

Then @ 60%, 4 x 2-2-2 lifting every 2mins

*performed as “cluster” set of 6 reps per set. 2 squats, hold at top for 10secs, 2 squats, hold at top for 10secs, 2 squats, set finished!

Metcon (3 Rounds for reps)

EMOM for 18mins

Min 1: # of Box Jumps

Min 2: # of KB Swing (Russian)

Min 3: # of C2B

* Sub bent over row for C2B as needed

WOD – 21/2/15


Hilltop CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

Death by Thrusters (42.5/30)

Start every minute with 3 bar facing burpees

“Death by” is 1 rep in the 1st minute, 2 reps in the 2nd minute, 3 reps in the 3rd minute, etc, until you are unable to complete the specified amount of work in that minute

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

WOD – 20/2/15


Hilltop CrossFit – WOD

For Wendler 5-3-1 all percentages are based on 90% of your current 1RM

Week 3 Week 4
Set 1 75% x 5 40% x 5
Set 2 85% x 3 50% x 5
Set 3 95% x 1+ 60% x 5

When you see 5+, 3+ or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Back Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%)

Metcon (AMRAP – Reps)

CrossFit Open Workout 13.4

AMRAP in 7mins

3 Clean & Jerk (60/40)

3 T2B

6 Clean & Jerk

6 T2B

9 Clean & Jerk

9 T2B

12 …

12 …

Etc…
* 15-20mins C&J and T2B skill prior

* An all out “Open pace” effort for this.