Monday, February 16th

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REGISTER NOW FOR THE 2015 CROSSFIT OPEN

Have you signed up yet for the 2015 CrossFit Open? We’re so close to Open Workout 15.1! Register today! There will be Rx’d and scaled versions of each workout, so you can only help the Thorbeckes team by signing up.  We just want you to join us! Sign up here, and after you complete your registration, make sure to join Thorbeckes CrossFits team (you can see everyone who has already signed up here).

 Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink

Strength: Every 2 minutes, for 12 minutes :Hang Power Clean + Hang Clean
Build over the sets

B) Every 2 minutes, for 6 minutes:  Front squat x 10, 8, 6 reps

WOD:Complete as many rounds and reps as possible in 7 minutes of:
7  Handstand Push-Ups
7 Ring Dips
7 Burpees

Strength: A) Every two minutes, for 12 minutes (6 sets):
Power Clean + Clean
Build over the course of the six sets to your heaviest possible load.

B) Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 80-85%

WOD: CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
Two rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00
Two rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups
From 6:00-9:00
Two rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups

Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Every 8 minutes, for 32 minutes (4 sets):
Run 1200 Meters
Goal is to run each set as fast possible. Note times for each set.
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Phone: 360-219-7173
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