Benchmark: Open WOD 15.1a+b

Move Well, Move Fast
Move Well, Move Fast

Our goal is to work to do each WOD in the least amount of time possible, with as little modifications as possible. The key to fitness is intensity. Very often, the shortest wods, when done in an all out fashion, are the most intense and produce the greatest fitness results. Get comfortable being uncomfortable, that’s how we get better at CrossFit and at life.

It’s your responsibility to start looking at each workout and deciding which approach you are going to take to get it done the fastest. Depending upon the amount of work in the WOD, you may pace it differently. For example, if “Helen” was only one round for time you would probably run the fastest 400m as you possibly could. In this case, where we are doing three rounds, you may want to pace the runs and try to not break up the swings and pull-ups. The key to producing fast times in CrossFit is to not catch yourself standing around. Keep moving at all times! Don’t put that kettlebell down, jump right back up on that bar. Once you can do the WOD unbroken, do it faster.

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Oly
EMOM 10
1 Clean and Jerk
*Start at 50%. Use this as time to get warm and work on technique.

Open WOD 15.1a
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Open WOD 15.1b
1-rep-max clean and jerk
6-minute time cap

Scores/Comments from Open WOD 15.1a+b on 2/27/15

13 Comments

  • Chad Michael

    01/23/2016 @ 3:04 pm

    2015: 150/247
    2016: 132/235 (t2b went fast, everything else felt fine. Cleaned 250, missed jerk as time exp)

  • lizowiz

    01/22/2016 @ 11:35 pm

    2015: 135/145
    2016: 137/150(pr! Been stuck at 145 for 2+ years!)

  • KA

    01/22/2016 @ 9:38 pm

    2015: 186/150#
    2016: 180/165#

  • Daniela

    01/22/2016 @ 7:41 pm

    2015: 186 RX/170
    2016: 185 RX/180

  • Diana O'Neil

    01/22/2016 @ 6:16 pm

    2015: 122/170
    2016: 148/170 went for 180 and failed the jerk 🙁 next time

  • Alec

    01/22/2016 @ 3:14 pm

    2015: 177/242lbs
    2016: 163/245lbs- grip strength went fast near the end- T2B got tough! Tried a quick 250 at the end and failed.

    Doing these retests gets me excited for the Opens! Coming up soon!

  • Crowley

    01/22/2016 @ 2:32 pm

    2015: 160/235
    2016: 150/245

  • Frawls

    01/22/2016 @ 2:26 pm

    Conditioning WOD w/ Mase, Bootay and Kurt: 10 Rounds – 15 Cal Assault Bike 20 Pushups 25 Air Squats
    28:50

  • Mike Quigley

    01/22/2016 @ 2:05 pm

    2015: 154/237#
    2016: 153/240# Couldn’t sneak in that last TTB at the buzzer.

  • Ben Brauer

    01/22/2016 @ 1:22 pm

    2015: 156/220
    2016: 147/225

  • Marc Piccuirro

    01/22/2016 @ 12:53 pm

    I bet you have at least 185 in you if you pr’d coming out of an AMRAP

  • Marc Piccuirro

    01/22/2016 @ 12:52 pm

    2015: 186/252
    2016: 177/267

  • Mullins

    01/22/2016 @ 12:48 pm

    2015: 155 / 235
    2016: 147 / 245

Comments are closed.

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