Benchmark: Open WOD 15.1a+b

Jan 22nd, 2016

Category: Competitor

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

DISCUSSION 13 Comments

  1. Chad Michael 01/23/2016 at 3:04 pm

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

  2. lizowiz 01/22/2016 at 11:35 pm

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

  3. KA 01/22/2016 at 9:38 pm

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

  4. Daniela 01/22/2016 at 7:41 pm

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

  5. Diana O'Neil 01/22/2016 at 6:16 pm

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

  6. Alec 01/22/2016 at 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!

  7. Crowley 01/22/2016 at 2:32 pm

    2015: 160/235
    2016: 150/245

  8. Frawls 01/22/2016 at 2:26 pm

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

  9. Mike Quigley 01/22/2016 at 2:05 pm

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

  10. Ben Brauer 01/22/2016 at 1:22 pm

    2015: 156/220
    2016: 147/225

  11. Marc Piccuirro 01/22/2016 at 12:53 pm

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

  12. Marc Piccuirro 01/22/2016 at 12:52 pm

    2015: 186/252
    2016: 177/267

  13. Mullins 01/22/2016 at 12:48 pm

    2015: 155 / 235
    2016: 147 / 245