Today's Workout:
Scheduling Reminder: We will not have evening classes today, instead we have our Friday Night Lights event starting at 6:00pm. If you plan on spectating, then please make sure you find street parking as New Hope has there own event tonight as well. Thanks for your cooperation!
CrossFit Games Open 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 Toes to Bars
10 Deadlifts (115/75 lbs)
5 snatches (115/75 lbs)

When the clock hits 9:00…

Against a 6-minute running clock, find your 1-RM Clean and Jerk

OR…

CrossFit Games Open 15.1 - Scaled Division
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85/55 lbs)
5 snatches* (85/55 lbs)
*ground-to-overhead allowed

When the clock hits 9:00…

Against a 6-minute running clock, find your 1-RM Clean and Jerk
Comments

15.1 HEAT SCHEDULE FOR FRIDAY

6:00am CLASS:
Chris Stobenau (RX), Danny Teel (RX), Yoshi Muraoka (RX-50-54), Nate Fujimoto (RX), Glenn Teraoka (60+), Debbie Olson (RX), and Christine Dorrepaal (RX)

8:30am CLASS:
Phoebe Webb , Lauren Kozlawski, Sarah Scott (RX), Julie Goo (RX 45-49), and Mary Schwing (60+)

NOON CLASS:
Adam Britt (RX), Paul Trower (RX), James Duggins (RX), Chad Hironaka (RX 40-44), Steve Roldolfich (RX 45-49), Jenn Javenko, Hien Vuong, Sydney Anderson (RX), Hilary Mauro (RX), and Cheryl Brost (RX 40-44)

FRIDAY NIGHT LIGHTS:
FIRST HEAT STARTS AT 6:00PM. There will be no evening classes tomorrow. DOORS WILL OPEN AT 5:30PM FOR ATHLETES TO WARM-UP. THERE WILL BE A DESIGNATED WARM-UP AREA IN THE BACK. EVERYONE PLEASE FIND STREET PARKING, NEW HOPE ALSO HAS AN EVENT GOING ON TOMORROW EVENING. WE WILL HAVE A COACH OUT THERE TO LOOK OVER THE PARKING LOT.


HEAT 1 (6:00-6:15pm):
1. Marsha Durbin (RX 50-54)
2. Sarah Visinski (RX)
3. Joanna Vendiola (RX)
4. Jeff Chang (RX)
5. Aaron Harold (RX)
6. Keoni Manago (RX)
7. Dakota Rager (RX)

HEAT 2 (6:20-6:35pm):
1. Brianna Tatekawa (RX)
2. Rachel Lai (RX)
3. Cassie Castillo (RX)
4. Vic Mulu (RX)
5. Ryan Scott (RX)
6. Mana Kauhola (RX)
7. Chris Bushaw (RX)

HEAT 3 (6:40-6:55pm):
1. Ashlee Harold (RX)
2. Dana Okamoto (RX)
3. Ren Yamashita (RX)
4. Ryan Willis (RX)
5. Darin Goo (RX 40-44)
6. Teddy Plumlee (RX)
7. Nick Lee (RX)

HEAT 4 (7:00-7:15pm):
1. Brie Schwing (RX)
2. Priscilla Mapelli (RX)
3. Liko Kauhola (RX)
4. David Kim (RX)
5. Daniel Wissmann (RX)
6. Greg Winn (RX)
7. Mike Yoshino (RX)

HEAT 5 (7:20-7:35pm):
1. Kehau Richardson
2. Noe Mikami
3. 
4. James Lewis (RX)
5. Brian Jones (Scaled)
6. Cory Johnson (RX)

7. Brandon Wheeler (RX)
Comments

Today's Workout:
Scheduling Reminder: There are no evening classes tomorrow, as we will be hosting our first Friday Night Lights of the Open season.
A. Three sets, not for time, of:
Kipping Handstand Push-ups x 15-20 reps
Alternating Pistols x 8-10 each leg
V-ups x 15-20 reps

B. Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

C. TWO sets, not for time, of:
Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 8 reps @ 3011
Rest 60 seconds
Comments

Today's Workout:
A. Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jumps (20”)
20 Toes-to-Bar
30 Sumo Deadlift High Pulls (75/55 lbs)
40 Kettlebell Swings (53/35 lbs)
50 Double Unders

Rest exactly 3 minutes, and then . . .

B. Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jumps (20”)
20 Toes-to-Bar
30 Sumo Deadlift High Pulls (75/55 lbs)
40 Kettlebell Swings (53/35 lbs)
50 Double Unders

Rest exactly 3 minutes, and then . . .

C. For time:
500 meter row
10 Burpee Box Jumps (20”)
20 Toes-to-Bar
30 Sumo Deadlift High Pulls (75/55 lbs)
40 Kettlebell Swings (53/35)
50 Double Unders
Comments

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

B. Complete as many rounds and reps as possible in 8 minutes of:
6 Snatches (135/95 lbs)
30 Double-Unders
Comments

Today's Workout:
A. Six sets of:
Front Squat x 1 rep
Rest as needed

Build to today’s heaviest single.

B. For max reps:
2 Minutes of Ground to Overhead (185/125 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (155/105 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (135/95 lbs)

C. Two sets for times:
Row 500 Meters
Rest exactly 90 seconds

Set the monitor for intervals at a set distance of 500 meters and a rest period of 90 seconds.
Comments

Today's Workout:
A. Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%
*Set 7 – 1 rep @ 101-105%
Rest 2-3 minutes between sets.

These percentages should be based off of your 1-RM back squat from the beginning of the cycle.

B. In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
Row 2000 Meters
50 Power Cleans (155/105 lbs)
75 Pull-Ups
100 Burpee Box Jump-Overs (20")
75 Pull-Ups
50 Power Cleans
Row 2000 Meters
Comments

Today's Workout:
A. Split Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 – 90%
*Set 7 – 95%
*Set 8 – 101-105% of previous 1-RM
Rest as needed

B. "13.3"
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups
Comments

Today's Workout:
A. Three sets, not for time, of:
L-Sit x 45-60 seconds
Double-Unders x 40-50 reps
Alternating Pistols x 6-8 each leg

B. Deadlift
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 rep @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 2-3 reps @ 100+
Rest 2-3 minutes between sets.

C. Three sets, not for time, of:
Weighted GHD Hip Extensions x 8 reps @ 2012
Chinese Plank x 45-60 seconds
Rest as needed
Comments

Today's Workout:
A. Six sets of:
Power Clean + Clean
Rest as needed

B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 10 Toes to Bar
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 20 Alternating Reverse Lunges w/KBs
Minute 3 – 10 Burpee Box Jumps (24/20")
Comments
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