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CrossFit Orillia Blog

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The last week of the Open is upon us!  4:30pm we start the finish!  Come on out and support your fellow CrossFitters as they crush this final workout!

WOD:

A)

Hip & Shoulder Mobility

B)

2015 Open WOD 15.5

For Time:

27-21-15-9

Row For Calories

Thrusters

C)

Work on a weakness

i.e. Double Unders, Pull-Ups, Mobility etc.

D)

Mobilize

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WOD:

A)

Shoulder Mobility

B)

Shoulder Press

5-5-5-5-5

65-70-75-80-85%

C)

Tabata – 20 seconds on, 10 seconds off for 8 rounds each movement:

Strict Pull-Up OR Ring Row

Push-Up

Hollow Rock

Row For Calories

D)

Mobility!

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WOD:

A)

Shoulder Mobility

B)

10 Minutes to establish a 1RM Power Clean

C)

EMOM in 15 Minutes:

Minute 1: 5 Power Cleans using 65-70% of 1RM from “B”

Minute 2: 15 Wall Balls

Minute 3: 15 Box Jumps

Repeat for 5 total rounds EMOM.

D)

Mobility! – Hip Smash & Hamstring Stretch

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WOD:

A)

Hip & Rack Mobility

B)

Front Squat 

5-5-5-5-5

65-70-75-80-85-90%

C)

3 Rounds For Time:

60 Double Unders

30 Russian Kettlebell Swings

15 Burpees

D)

Mobility!

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Bob Harper does “Fran”.  (*Warning – Language*)

WOD:

A)

Thoracic & Hip Mobility

B)

“Fran”

For Time:

21-15-9

Thrusters

Pull-Ups OR Jumping Pull-Ups

C)

Mobility – Couch Stretch

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Movement standards for 15.4 Rx! Check it out.

For complete overview and scaled versions, CLICK HERE.

WOD:

A)

Thoracic Mobility

B)

Handstand Work

Handstand Push-Ups 5-5-5-5-5

OR

Handstand Hold 5×30 Seconds

C)

“Hollow Annie”

50-40-30-20-10

Double Unders

Hollow Rocks

D)

Mobility! 

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Update Show – March 17th

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Update Show – March 18th

WOD:

A)

Shoulder Mobility

B)

5 Rounds For Time:

7 Hang Power Snatches

7 Overhead Squats

C)

For Time:

1000m Row

D)

Mobility!

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Kim on a cruise ship leaving St. Maarten!  Sweet shirt ;)

Have a pic on vacation wearing some CFO swag?  Send it to info@crossfitorillia.ca!

WOD:

A)

Hip Mobility

B)

2 Part AMRAP:

AMRAP in 10 Minutes:

30 Russian Kettlebell Swings

15 Burpee Box Jumps

Rest 2 Minutes

AMRAP in 10 Minutes:

30 Wall Balls

15 Calorie Row

C)

Mobility! – Hip Smash!

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HH and Mol-Mol during 15.2!

WOD:

A)

Shoulder Mobility

B)

With a 15 minute clock, perform the following:

1 Clean & Jerk

1 round of “Cindy”

2 Clean & Jerks

1 round of “Cindy”

3 Clean & Jerks

1 round of “Cindy”

Keep this format going until 15 minutes is up.  Score is total amount of Clean & Jerks.

1 round of “Cindy”:

5 Pull-Ups or Jumping Pull-Ups

10 Push-Ups

15 Air Squats

C)

Mobility!

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WOD:

A)

Mobility – Hip & Ankle 

B)

Back Squat

1-1-1-1-1

70-80-90-95-100%

C)

For Time:

1 Mile Run

Bring some warm clothes and outdoor shoes – Let’s try and keep the floors clean! :)

D)

Mobility – Hamstring & Hip Smash

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