Open WOD 15.4

Mar 20th, 2015

Category: CrossFit

Open WOD 15.4

Turch + Stafford

Turch + Stafford

Andrew & Lauren have been members for as long as we can remember. Unfortunately, they are moving out of the city and creating a new chapter in their lives. From day one they have been attentive, hard working and willing to learn. Over the years we’ve witnessed them blossom into exceptional athletes. They would stick around after class working on skills, preparing together for team competitions and just being overall students of the game. Not to mention they are a big part of our community by showing up to events, fundraisers, parties and just being a staple of something bigger than just exercise for time. We couldn’t be more proud of how far both of you have come. We expect more of the same moving forward. Please take a minute to say goodbye and don’t hesitate to pressure them into dropping in on the weekends. We’ll miss and love you two! Congratulations and best of luck!

Open WOD 15.4 – RX

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

 

Option WOD #2

With a partner work/rest 1:1

1000mrow

750m row

500m row

RX Standards for OPEN WOD 15.4

Prior to starting you will need to establish the foot line for your handstand push-up. Stand facing the wall with your feet at shoulder width and your toes touching the wall. While standing tall, reach your hands over your head with your elbows straight, shoulders extended and your thumbs touching.

From here, mark the height of your wrists, then measure down 3 inches and create a line on the wall. Mark your line with a permanent marker, chalk or tape. Judges may restore the line between rounds as needed.”

Each handstand push-up begins and ends with the heels in contact with the wall and above the pre-marked line. The athlete may place their hands however they choose, as long as their heels are above the line.”

Each handstand push-up begins and ends with the heels in contact with the wall and above the pre-marked line. The athlete may place their hands however they choose, as long as their heels are above the line.

At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.

Your score will be the total number of repetitions completed before the 8-minute time cap.

Tiebreak
In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.

For example, a male athlete finishes 5 handstand push-ups in the round of 24 reps for a total of 125 reps. During his workout he finished his third set of 3 cleans at 1:31 and his third set of 6 cleans at 5:25. In this case, he will submit 125 reps for his score and also enter 5:25 as his time in the tiebreak field. This athlete would be ranked above someone who got 125 reps and a tiebreak time of 6:00, but below someone with 125 reps and a tiebreak time of 5:15.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

For Scaled options there is no tiebreak.

DISCUSSION 18 Comments

  1. noBeantown 03/21/2015 at 3:51 am

    67 reps: kipping HSPUs, cleans @65#
    The rowing was rough.

  2. Trevor Crean 03/21/2015 at 12:04 am

    Came in early, worked on clean. Hit 185# (15lb PR)
    Workout was basically an 8 min AMRAP of my new one rep max with some HSPUs sprinkled in.
    34 RX.
    I’ll take it!

  3. Arik Pogrebinsky 03/20/2015 at 6:18 pm

    He’s winning it
    http://i.imgur.com/tfg9Q9F.png

  4. Mike Quigley 03/20/2015 at 4:41 pm

    damn, sorry to see you guys go! best of luck with the move.

  5. Rob Hassell 03/20/2015 at 3:38 pm

    9 Rx – A few months ago I couldn’t do a single HSPU so will take it. Monster score Mark. Nice job

  6. Joe 03/20/2015 at 3:22 pm

    WOD: 51 RX…HSPU burn out real fast

  7. Michael Byrnes 03/20/2015 at 2:18 pm

    WOD: 46 Rx
    Definitely went out too fast and hit a HSPU wall.

  8. Kelly 03/20/2015 at 2:11 pm

    what! where are you guys going??? Noooo!

    61Rx. Might try this again on Sunday or Monday.

  9. Alec 03/20/2015 at 2:09 pm

    Best of luck in your new box guys!

    51Rx- HSPUs fell apart like a Jenga game played by a 4 year old.

    This is my recommended music to listen to while relaxing in the Normatech recovery chair (I love that old CD):
    https://www.youtube.com/watch?v=gExqggkU4Yw&list=PLUhBkxkYSyvTbmW0tC0OnpPxpc4TjMcZt

  10. Cash Lady 03/20/2015 at 2:06 pm

    20 Rx
    First time doing Rx HSPU in WOD! Got more than expected!

  11. Brian M. Maser 03/20/2015 at 2:01 pm

    Best of luck, you guys. Great getting to know you both! You’ll be missed!

    15.4 – 31 Rx

  12. Petra 03/20/2015 at 1:28 pm

    Lauren & Stafford, we’ll miss you! Come back and visit!

    134 scaled. That was a fun one.
    Rowing with Meredith and Friday Benchday afterwards. Busy morning!

  13. Frawls 03/20/2015 at 1:12 pm

    41 Rx. Cleans don’t get much uglier.
    Good luck in Salem guys!

  14. Diana O'Neil 03/20/2015 at 12:45 pm

    68 rx (2:11 tb)
    row after was the worst!

  15. Marc Piccuirro 03/20/2015 at 11:42 am

    Staff! Lauren! NO!!

    108 (6:47 TB)