CrossFit West Houston WOD
Power Block 10 minutes
High Box Jumps x 3
Pass Through Lunges x 5 R/L
Conditioning
CrossFit Games Open Workout 14.2 / 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
RX’D – includes Masters Men and Women up to 54 years old
MEN
95-lb. overhead squats
Chest-to-bar pull-ups
WOMEN
65-lb. overhead squats
Chest-to-bar pull-ups
SCALED – Starting in 2015
MEN
65-lb. overhead squats
Chest-to-bar pull-ups
WOMEN
45-lb. overhead squats
Chest-to-bar pull-ups
**Start with rounds of 6, then 8, then 10, instead of 10, 12, 14**
MASTERS – includes Masters Men and Women 55+
MEN
65-lb. overhead squats
Chin-over-bar pull-ups
WOMEN
45-lb. overhead squats
Jumping chest-to-bar pull-ups
SCALED MASTERS – Starting in 2015
MEN
45-lb. overhead squats
Jumping chest-to-bar pull-ups
WOMEN
35-lb. overhead squats
Jumping chest-to-bar pull-ups
**Start with rounds of 6, then 8, then 10, instead of 10, 12, 14**
TEENS – includes Teen Boys and Girls 14-17
MEN
65-lb. overhead squats
Chin-over-bar pull-ups
WOMEN
45-lb. overhead squats
Chin-over-bar pull-ups
SCALED TEENS
MEN
45-lb. overhead squats
Jumping chest-to-bar pull-ups
WOMEN
35-lb. overhead squats
Jumping chest-to-bar pull-ups
**Start with rounds of 6, then 8, then 10, instead of 10, 12, 14**
Post your scores to the Whiteboard.
Accessory Work 3 Rounds
Push Ups x 15-20
Smithies x 15
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