Make Up Sunday


15.5 Open WOD, Chelsey’s Going Away WOD or Skills and Stuff

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Wedding Crashers

WOD: IMG_1973
20 minutes to build up to a heavy Power Clean

“Wedding Crashers”
9 Minute AMRAP
2 Power Cleans (135#/95#)
2 Box Jump Overs (24″/20″)
4 Power Cleans (135#/95#) IMG_1976
4 Box Jump Overs (24″/20″)
6 Power Cleans (135#/95#)
6 Box Jump Overs (24″/20″)

Continue to go up by 2’s

3 Rep Max Push Jerk IMG_1978

Comp Extras:
1. 1 Mile Run
2. 3Rounds For Time:
400m Run
30 GHD Sit Ups
30 Hip Extensions
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Make Up What You Missed


15.3 Open WOD, Partner 5 Mile Run and Deadlift, or Skills


Congrats on your first muscle up Brooke and Suzanne!

The Muscle-up

By Greg Glassman

November 01, 2002

The muscle-up is astonishingly difficult to perform but unrivaled in building upper body strength, writes Coach Greg Glassman.

The muscle-up gets you from under things to on them. It can be a critical survival skill. We do our muscle-ups from rings chiefly because that’s the hardest place possible.

From a normal grip, roll the meat of the hand over the ring, leaving the thumb on the starting side until the wrist opposite the thumb is in full contact with the ring. This is a false grip. It shortens the forearm, greatly improving strength. The false grip is difficult simply because it’s a sufficiently odd feeling that the beginner rarely believes is what’s expected. No false grip, no muscle-up. When an athlete can’t get it, 50% of the time they’ve got too much hand on the thumb’s side of the ring.

Assuming the grip is O.K., a common barrier to the muscle-up Is not being strong enough. Here’s the litmus: if you can do fifteen good pull-ups and fifteen good dips, then you’re strong enough. If you can’t, work your pull-ups and dips overtime until you can do the muscle-up.

If you can do the pull-ups and dips, your grip is good (you’re getting bruised wrists) and you’re still unable to get above rings, then you’re either letting the rings wander away from your body or you aren’t trying hard enough.

PDF Article (Read the PDF File )


Want some tips on how to get your hips invovled on the kipping muscle up Click HERE to watch this video

Partner 5 Mile Run and Deadlift


Teams of 2 run 5 miles (8000m). One person runs at a time for no more then 800m at a time. Encourage distances that allow for sprinting. Immediately following the completion of the run the team will have 5 minutes to achieve a 1rm team deadlift, both team members will be on the bar at the same time. Record time at the end of the DL period and weight of the DL.

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Crossfit Games Open WOD 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)


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Make Up Thursday 3/12/2015


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Make Up Sunday


15.2 Games Open, So Hott, God Bless Saturday & Skills
Have you entered your Scores Yet?
Click HERE To Go To The Website.
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By: Josh Bunch

I’ve learned how to make the Open the most fun and productive five weeks of fitness for me and the athletes at my affiliate.

This will be my fifth Open season, and every year I’ve gotten worse.

That’s what the worldwide leaderboard says anyway.

I’m not weaker or slower or less powerful—quite the opposite. But the Open pond has transformed into an ocean and I’m no longer a big fish. If I really want to compare my score to the entire world, I’m more bait than piranha.

Thankfully, I know better than to compare myself to Rich or Julie or even the guy I was three years ago. Things change and so do my measures of success. I’ve learned how to make the Open the most fun and productive five weeks of fitness for me and the athletes at my affiliate. It all comes down to simple methods that can make seven horrible minutes of burpees rewarding for months to come.


For the Open to truly work for its magic, you have to feel the steam of a dozen athletes a little closer than usual. Absorb the vibration and slightly quickened rotation of barbells banging and crowds cheering. Succumb to that memorable mixture of sweat, dry-erase marker and rubber.

You have to commit, submit a score every week and thereby permanently record—for the entire world to see—“I suck at wall ball, but I still try.”

No cherry picking, no going for a jog instead, no more excuses. The Open is sucking at wall-ball shots and throwing that damn ball anyway.


Most of my athletes have kids, careers and places to be. Some seem more like chauffeurs, but who am I to judge? The majority will not go onto regionals or find themselves beside Camille or Annie; they compete because it makes them feel better. That’s all. Few, if any, have time to waste or even extra time for the gym. The last thing they want is more responsibility.

The Open, however, doesn’t have to be another obligation; if done right, it’s a welcome distraction.

I heard a story once about a Vietnam POW, who when imprisoned regularly imagined playing an 18-hole round of golf. When he was finally set free, he played his first game of golf in decades and it was like he never left. I don’t know if that story is true or where I heard it, but it makes sense. Your workout should be your release, not your prison.

Instead of the normal sprint onto the workout floor, one wrist wrap short and T-shirt on backward, get ready the night before. For once, don’t check the whiteboard three seconds before the workout. Watch the Open videos and imagine yourself two or three rounds in.

For five weeks, get to bed 30 minutes early. Turn down the noise an hour before that. Try preparing your meals ahead of time if you haven’t already. Do all those things you think you don’t have time for and see what happens. Maybe, just maybe, the Open will be the beginning of something you’ve always been capable of, but never had a reason to try.

Don’t get lost.

“I’ll just cry if I don’t get double-unders,” she said, forcing a laugh.

Last year she ended her second Open season with a few simple goals. One of them was to whirl that blasted rope twice beneath her feet on a single jump. Days ago, she nailed it.

“I’ve worked and worked and failed and failed, but tonight, magic happened,” she said. “I got one (double-under) and burst into tears of joy.”

The fifth worldwide Open hadn’t even started yet and she’d already achieved her colossal CrossFit goal. That’s the Open I know. The Open isn’t just a competition; it’s a frame of mind that helps us discover that we’ve got more in the tank and motivates us to burn through every drop. It’s a can-do attitude, and a belief in effort.

The leaderboard is an invaluable tool we can use for our entire CrossFit career, but it doesn’t have all the information. It may record our first toes-to-bar, but it doesn’t know the hours and bloodied hands it took to get there.

Only we truly know how much we’ve worked for what we wanted most. It’s easy to get lost in the numbers, and forget the journey.

“I’ve been doing this for eight years,” I said reaching for her rope, “and this thing still trips me up at times. It doesn’t mean I haven’t gotten better, it means I measure my success with more than a few feet of rope.”

Five years ago, I couldn’t imagine CrossFit with the Open. Now I can’t imagine CrossFit without it. It’s more than five weeks of workouts; it’s something to prepare for, something to fight for, and something you’ll never forget.

God Bless Saturday

WOD: 15 Minute AMRAP Teams of 3 IMG_1454

50 Box Jump Overs (20 inches)
50 Burpee Over the Bar
50 Front Squats (135/95)
Then Repeat 15 Minute AMRAP

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Crossfit Games Open WOD 15.2


Open WOD 15.2:

Every three minutes for as long as possible complete:

From 0-3 minutes 2 rounds of:
-10 Overhead Squats 95#/65#
-10 Chest to Bar Pull Ups
From 3-6 minutes 2 rounds of:
-12 Overhead Squats
-12 Chest to Bar Pull Ups
From 6-9 minutes 2 rounds of:
-14 Overhead Squats
-14 Chest to Bar Pull Ups
(etc., following the same pattern until you fail to complete both rounds)IMG_0713

Strength Focus: 

3 Rep Max Push Press

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Make Up Thursday

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So Hott, Chickens in the Pen, Power Cleans & Double Unders and Skills

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