CrossFit. Open and Hero workouts

15.1 + 15.1A (Open WOD):
As many rounds and reps as possible in 9 minutes of:

  • 15 toes-to-bars
  • 10 deadlifts (@115 lb. / 75 lb.)
  • 5 snatches (@115 lb. / 75 lb.)

6-minute time cap

  • 1-rep-max clean and jerk

My result 2 MAR 2015- 86 + 62 kg (137 lb.)
15.2 (Open WOD):

Every 3 minutes for as long as possible complete:

  • From 0:00-3:00 2 rounds of:
    • 10 overhead squats (95 / 65 lb.)
    • 10 chest-to-bar pull-ups
  • From 3:00-6:00 2 rounds of:
    • 12 overhead squats (95 / 65 lb.)
    • 12 chest-to-bar pull-ups
  • From 6:00-9:00 2 rounds of:
    • 14 overhead squats (95 / 65 lb.)
    • 14 chest-to-bar pull-upsMy result 2 MAR 2015- 86 + 62 kg (137 lb.)

Etc., following same pattern until you fail to complete both rounds
My result 9 MAR 2015- 33
15.3 (Open WOD, scaled)

Complete as many rounds and reps as possible in 14 minutes of:

  • 50 wall-ball shots
  • 200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
My result 14 MAR 2015- 429 (with 10 feet target)
15.4 (Open WOD, scaled)

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.
My result 21 MAR 2015- 78
15.5 (Open WOD)

27-21-15-9 reps for time of:

  • Row (calories)
  • Thrusters

My result 27 MAR 2015- 18:20

16.1 (Open WOD):
As many rounds and reps as possible in 20 minutes of:

  • 25-ft. overhead walking lunge
  • 8 burpees
  • 25-ft. overhead walking lunge
  • 8 chest-to-bar pull-ups

Men lunge 95 lb. Women lunge 65 lb.

My result 26 FEB 2016- 89
16.2 (Open WOD):

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.
My result 4 MAR 2016- 77
16.3 (Open WOD)

As many rounds and reps as possible in 7 minutes of:

  • 10 power snatches
  • 3 bar muscle-ups

Men use 75 lb. Women use 55 lb.
My result 11 MAR 2016- 10

16.4 (Open WOD)

As many rounds and reps as possible in 13 minutes of:

  • 55 deadlifts
  • 55 wall-ball shots
  • 55-calorie row
  • 55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target. Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
My result 18 MAR 2016- 165
16.5 (Open WOD)

21-18-15-12-9-6-3 reps for time of:

  • Thrusters
  • Burpees

Men use 95 lb. Women use 65 lb.
My result 25 MAR 2016- 23:50

DT (Hero WOD):

5 rounds of (@70kg/50kg):

  • 12 Deadlifts
  • 9 Hangpower Clean
  • 6 Push Press

My result 11 FEB 2015- 11:27 (scaled to 50 kg)
Holleyman (Hero WOD):

For time 30 rounds (40 minutes time cap):

  • 5 wall balls
  • 3 hand stand push-ups
  • 1 power clean 225 pounds/100 kg

My result 31 DEC 2014- 24 rounds + 5 wall balls (power cleans scaled to 60 kg)
Riley (Hero WOD):

For time:

  • 2,5 km run
  • 150 burpees
  • 2,5 km run

My result 3 OCT 2014- 49:30
My result 21 OCT 2015- 44:09 

13.4 (Open WOD):

7 minutes AMRAP 3-6-9-12-15-18-… 0f:

  • Clean & jerk (135 lbs./ 60 kg)
  • Toes to bar

My result 6 MAY 2015- 61 (scaled to 50 kg)
14.1 (Open WOD):

10 minutes AMRAP:

  • 30 double unders
  • 15 ground-to-over-head 35 kg bar

My result 5 SEP 2014- 121 (scaled to 60 single unders, 30 kg)
My result 2 DEC 2014- 135 (scaled to 90 single unders)

12.1 (Open WOD):
7 minutes AMRAP:

  • burpees

My result 27 AUG 2014- 80

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CrossFit Teika