Friday, 26 June 2020

Strength:

Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of:

Snatch

Start at 25-30% 1RM snatch

 

Post max successful load

 

Conditioning:

Complete as many rounds and reps as possible in 12-minutes of:

200m Run

40-ft DB Overhead walking lunges – right arm (50/35)

20 GHD sit-ups

40-ft DB Overhead walking lunges – left arm (50/35)

 

For score*

*Run is worth 8 pts, 1 for each 25m. Every 5-ft of lunges is worth 1 pt.

One round is worth 36 pts

 

 

Post results and experiences to comments

Tuesday, 09 June 2020

General warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

Endurance: Partner bike/run*

Run 400m

Bike for max cals

12 rounds for time**

*While one partner runs, other bikes, then switch, so each partner runs 6 times and bikes 6 times

**take 1 sec off total time per total cals biked 

 

If performing WOD solo:

6 rounds for time of:

400m run

1200m bike

Skill:

5 sets of increasing load

5 weighted strict pull-ups

 

 

Post results and experiences to comments

Monday, 08 June 2020

Congratulations to Dr. Robert Hauger for getting his CrossFit MD-L1!!!

General warm-up:

Bike 2:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

20m Lunges

10 PVC passovers

10 PVC windmills

 

Specific warm-up:

2 cycles of Burgener warm-up

7 Overhead squats (45/33)

5 Overhead squats (75/53)

3 Overhead squats (115/78)

3 Overhead squats (155/103)

 

Strength:

Overhead Squats

5-5-5-5-5

 

For max load

 

Conditioning:

10 Toes-2-bar

15 Calories rowed

20 Wall-ball shots (25/16) @ (10/9′)

 

3 rounds for time

 

 

Post results and experiences to comments

Monday, 01 June 2020

Conditioning:

Partner WOD

Complete as many rounds* and reps as possible in 15-minutes of:

20′ Handstand walk (40′ Bear crawl)

5 Chest-2-bar

5 Burpees

5 Goblet squats (72/53)

 

For score*

*Partners alternate rounds. Each round is worth 19 points (1 pt for every 5′ of HS walk or ever 10′ bear crawl).

 

Strength:

Deadlift

Every 90 seconds perform 4 connected reps*

 

Work to a heavy load

*Start at 25% of 1-rep max.

If 1RM is less than 320, increase by 20# after the first 5 sets, and then increase by 10# until failure.

If 1RM is more than 320, increase by 40# after the first 5 sets, and then increase by 20# until failure.

 

 

Post results and experiences to comments

Monday, 16 March 2020

 

Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Specific warm-up:

2 rounds of Burgener warm-up

8 Hang power cleans (45/33)

8 Shoulder-2-overhead

6 Power cleans (65/43)

6 Shoulder-2-overhead

4 Power cleans (85/53)

4 Shoulder-2-overhead

2 Power Cleans (95/63)

2 Shoulder-2-overhead

 

Strength:

Find 1-rep max of the following complex:

Clean ⇒ Hang Power Clean ⇒ Shoulder-2-Overhead

 

For max load

 

Conditioning:

50 Double unders

10 Ring dips

21 Thrusters (65/43)

50 Double unders

10 Ring dips

15 Thrusters (95/63)

50 Double unders

10 Ring dips

9 Thrusters (135/93)

 

For time

(12:00 cap)

Compare to Wednesday, 20 March 2019

 

Royal Huddleston Burpee Challenge:

Day 43

 

 

Post results and experiences to comments

Friday, 06 March 2020

 

Conditioning:

Partner WOD

Perform as many reps as possible in 45 seconds* at each station of:

Burpees

Synchronized Wall-ball shots (20/14) @ (12/11’)

GHD Sit-up Wall-Ball tosses (8#)

Synchronized Pull-ups

Box Overs (20″)

Synchronized One-arm Kettlebell Snatch Lunges (45/30)

Calories Rowed

…rest 1:15 minute

 

3 rounds for score

Compare to Saturday, 13 October 2018

*45 seconds of work, 15 seconds to transition. Rest 1 minute between rounds.

Only one partner at a time working at the Burpee, GHD, Box Over and Row.

GHD Sit-up Wall-Ball tosses is performed with two GHD’s placed end to end. On partner take WB, lowers to touch ground with the ball. Sits up and tosses to partner, who then repeats movement.

“Synchronized” requires athletes be at the top and bottom of each rep simultaneously.

 

Flexibility/yoga poses:

Thread the Needle

Twisted Monkey

Pigeon

Reclined Spinal Twist

 

Royal Huddleston Burpee Challenge:

Day 33

 

 

Post results and experiences to comments

Monday, 02 March 2020

Tuesday night class is canceled this week. All other classes normal.

 

General warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

 

Conditioning:

With a continuous clock of 30 seconds work/30 seconds rest, perform max reps of:

D-Ball Walking Lunges (80/50)

GHD Sit-ups

Calories Rowed

Burpees

Strict Pull-ups

 

3 rounds* for score

*No additional rest between rounds. Only the 30 seconds after the last exercise of the previous round.

 

Strength:

Front Squat

5 reps at 65%

3 reps at 75%

1+ reps at 85%

 

For score at 85%

 

Flexibility:

Couch Stretch

Butterfly

Low Dragon

 

Royal Huddleston Burpee Challenge:

Day 29

 

 

Post results and experiences to comments

Monday, 27 January 2020

 

General Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

8 T-Push-ups

10 V-ups

10 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

5 Toes-2-bar

5 Abmat sit-ups

1 Wall climb

3 Toes-2-bar

3 Abmat sit-ups

1 Wall climb

Bike 15/12 Calories

 

Conditioning:

30 Toes-2-bar

15 Abmat Sit-ups

6 Wall climbs

20 Toes-2-bar

10 Abmat Sit-ups

3 Wall climbs

10 Toes-2-bar

5 Abmat Sit-ups

1 Wall climbs

 

For time

(12:00 cap)

 

Strength:

Find max load for the following complex:

1 Shoulder press ⇒ 2 Push press ⇒ 2 Push jerks

 

 

Post results and experiences to comments

Tuesday, 21 January 2020

 

General Warm-up:

Bike 2:00

10 Spiders

10 Push-ups

Row 2:00

10 Sit-ups

10 Squats

Ski 2:00

10 Ring rows

10 SP w/T’s

Run 300m

 

Endurance:

Row 400m

Rest 3-5 minutes

 

5 rounds for scores

Score A – Fastest 400m

Score B – Total 2000m time

Score C – Total elapsed time, including rest

This is a variation of Row’d Royalty 20.1. If you are registered for Row’d Royalty, you may perform it as they allow it. Otherwise, stick to the more limited rest times.

 

Strength:

4-4-4-4 @ 80% 1RM

Deadlift

 

Specific warm-up:

7 @ 25%

6 @ 40%

5 @ 55%

5 @ 70%

 

Mobility:

Quad smash

Reclined spinal twist

Twisted cross

 

 

Post results and experiences to comments

Monday, 06 January 2020

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.

 

General Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 Sit-ups

7 Squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Walking Lunges

40m D-ball high carry

Bike 15/12 Calories

 

Specific Warm-up:

2 cycles of Burgener Clean warm-up

7 HPC (45/33)*

8 Lunges

7 S2OH

 

5 HPC (65/43)

6 Lunges

5 S2OH

 

3 HPC (85/53)

4 Lunges

3 S2OH

 

2 HPC (95/63)

2 Lunges

2 S2OH

 

*Warn-up weights shown are for an Rx load athlete. Adjust as needed.

 

Strength & Conditioning:

Every minute on the minute for 15-minutes, perform†:

5 Hang power cleans*

6 Alternating front rack lunges

7 Shoulder-2-overhead**

 

For successful completion each minute and max additional reps**

†At the start of each minute, perform one round only, then rest the remainder of the minute. Continue this through the 15 minutes. After every 5 minutes, increase the load ONLY IF you were successful each of the 5 previous rounds. If you missed one, you have to stay at the same load, and then you can increase the load after the next 5 minute mark. On the last round, **perform max additional reps of S2OH with the remainder of the minute.

*Weights:

Minutes 0-5: Rx (75/53), 55+ (65/43)

Minutes 5-10: Rx (95/63), 55+ (75/53)

Minutes 11-15: Rx (115/73), 55+ (95/63)

 

 

Mobility:

Sink mobilization

Spine smash

Couch stretch

 

 

Post results and experiences to comments

Monday, 16 December 2019

 

General warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 Knees-2-Elbows

10 Handstand push-ups

50 Jump rope

 

Specific warm-up:

10 Back squats @ 25%

8 @ 40%

6 @ 55%

 

Strength:

Back Squats

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

 

Conditioning:

“Two Ladies and a Dude”

2 rounds of “Lola”:

30 Double Unders

20 Knees-2-Elbows

10 Handstand Push-ups

…then

3 rounds of “Cindy”:

5 Pull-ups

10 Push-ups

15 Squats

…then

4 rounds of “Rooster”:

10 Burpees

20 Double Unders

 

For Time

(15:00 cap)

Compare to Wednesday, 30 November 2016

 

Mobility:

Lower Body Foam Roll

Anterior Compartment Smash

Spine Smash

 

 

Post results and experiences to comments

Saturday, 14 December 2019

 

Conditioning:

Partner WOD

“Rubber Legs”

Complete as many rounds* and reps as possible in 15 minutes of:

10 Front squats (135/93)

10 Chest-2-bar pull-ups

10 Alternating weighted box step-ups (50/35) @ (20”)

Max calories rowed

 

For scores

*Alternate rounds. While one partner is completing a round, the other partner is rowing for max calories. Partner on the rower can only work while their partner going through the round is actively working. There are two scores to this WOD: total number of reps in the 3 exercises, and total calories rowed.

 

Mobility:

Couch stretch

Side straddle/each side

Spine smash

 

 

Post results and experiences to comments

Wednesday, 13 November 2019

 

Conditioning:

Complete as many rounds and reps as possible in 5 minutes of:

7 Toes-2-Bar

35 Double Unders

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

7 Strict Pull-ups

12 Calories Biked

 

For Total Score

Compare to Monday, 06 November 2017

 

Strength:

Clean

3-3-3 @ 70/75/80%

1-1-1 @ 85/90/92.5%

 

For quality and speed under the bar

 

Flexibility/Mobility:

Barbell Shoulder smash – 1:30/side

Barbell Quad Smash – 1:30/side

Spinal Twist – 1:30/side

 

 

Post score, loads, and experiences to comments

Wednesday, 30 October 2019

 

Strength:

Overhead Squat

3-3-3-3-3

@ 55-60-65-70-75% 1RM

 

For Quality

 

Conditioning:

Death by Kettle-Burpees

On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.

 

For Score

Compare to Wednesday, 21 March 2018

 

Mobility:

Couch Stretch

Banded Bully

Lateral Opener

 

 

Post results and experiences to comments