You are here: Home / Archives for 11-15 min

Friday, 01 March 2024

29 February 2024 by 5 Comments

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Endurance:

Athlete’s choice…

Option 1:

Run 400m – 800m – 200m – 1200m – 200m – 800m – 400m

Rest 3:00 between each

 

For total time

(40:00 cap)

 

Option 2:

Row 500m – 1000m – 250m – 1500m – 250m – 1000m – 500m

Rest 3:00 between each

 

For total time

(40:00 cap)

 

Option 3:

Bike 1200m – 2400m – 600m – 3600m – 600m – 2400m – 1200m

Rest 3:00 between each

 

For total time

(40:00 cap)

 

Option 4:

2024 CrossFit Games Open WOD 24.1

21 Dumbbell snatches, arm 1 (50/35)

21 Lateral burpees over dumbbell

21 Dumbbell snatches, arm 2

21 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 1

15 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 2

15 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 1

9 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 2

9 Lateral burpees over dumbbell

 

For time

(15:00 cap)

Standards and WOD description click HERE

 

 

Post results and experiences to comments

Filed Under: 11-15 min, 6-10 min, Bodyweight, CFE, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Monostructural

Wednesday, 28 February 2024

27 February 2024 by 6 Comments

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Overhead Squat

10 reps @ 50%

10 reps @ 60%

10 reps @ 70%

 

For quality

 

Conditioning:

5-4-3-2-1 rep rounds of:

Deadlifts (275/183)

Strict handstand push-ups

 

2 round* for time

(13:00 cap)

*Rest 3:00 between rounds

 

 

Post results and experiences to comments

Filed Under: 11-15 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting

Saturday, 24 February 2024

23 February 2024 by 5 Comments

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Accessory Work:

10 Double dumbbell* Bulgarian split squats (5/leg)

1:00 Rest

 

5 Rounds for quality

*Increase dumbbell weight each round

 

Conditioning:

As many rounds as possible in 5 minutes of:

8 Alternating dumbbell hang clean and jerks (50/35)

10 Wall ball shots (20/14)@ (10′)

12 Shuttle runs (25’ down and back =1)

 

3 Rounds for score, Rest 3-minutes between rounds

 

 

Post results and experiences to comments

Filed Under: 0-5 min, 11-15 min, AMRAP, Bodyweight, Couplet/Triplet, Skill

Wednesday, 21 February 2024

20 February 2024 by 2 Comments

Ladies of Galantine’s 2024!

Join us Friday, 23 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Overhead Squat

5 reps @ 30%

5 reps @ 45%

5 reps @ 60%

5 reps @ 70%

5 reps @ 80%

 

For quality

(each set performed on a 2:00 clock)

 

Conditioning:

Complete as any reps as possible in 7-minutes of:

4 Double dumbbell thrusters (2×50/35)

6 Toes-to-bar

24 Double unders

 

…rest 4-minutes, then…

 

Complete as any reps as possible in 7-minutes of:

50-ft Double dumbbell front rack walking lunges (2×50/35)

9 Box jumps (24/20″)

3 Strict handstand push-ups

 

 

Post results and experiences to comments

Filed Under: 11-15 min, 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Skill

Friday, 16 February 2024

15 February 2024 by 4 Comments

Solving the world’s problems post-WOD! 😉

 

ATTENTION ALL LADIES!

Join us Saturday evening, 17 February for GALENTINES!

Join us on Saturday, 17 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Every 2-minutes on the minute, for 10 rounds (20:00 total) perform:

4 Strict Pull-ups

3 Shoulder Press*

 

For max load

*Each round, increase load

Compare to Monday, 01 April 2019

Endurance:

3-Person Team WOD

15:00 Max calories rowed/biked/skied*

 

For score

*Team must chose to either row, bike, or ski and then stay on the same machine throughout

 

 

Post results and experiences to comments

Filed Under: 11-15 min, AMRAP, Bodyweight, CFE, Couplet/Triplet, EMOM, Lifting

Tuesday, 13 February 2024

12 February 2024 by 7 Comments

ATTENTION ALL LADIES!

Join us Saturday evening, 17 February for GALENTINES!

Join us on Saturday, 17 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

30/24 Calories skied

30 GHD Sit-ups

30/24 Calories biked

20 Strict pull-ups

30/24 Calories rowed

15 Strict handstand push-ups

 

For time

(15:00 cap)

 

Strength:

Back Squat

7 @ 25%

6 @ 40%

5 @ 55%

4 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

 

For quality

 

Post results and experiences to comments

Filed Under: 11-15 min, Bodyweight, Chipper, Gymnastics WOD, Lifting, Monostructural

Wednesday, 07 February 2024

6 February 2024 by 5 Comments

Join us on Friday, 09 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

100m Sprint

50-ft Handstand walk

100m Sprint

2:00 Rest

 

3 Rounds for time

(15:00 cap)

 

Strength:

Front squat (on E2MOM clock)

5 @ 65% of 1-Rm front squat

5 @ 70%

4 @ 75%

4 @ 80%

3 @ 85%

 

For quality

 

 

Post results and experiences to comments

Filed Under: 11-15 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting

Friday, 02 February 2024

1 February 2024 by 4 Comments

Join us on Saturday, 03 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Accessory Core Work:

0:30 Hollow hold

0:30 Rest

0:30 Side plank hold (right)

0:30 Rest

0:30 Side plank hold (left)

0:30 Rest

 

3 Rounds for quality

 

 

Conditioning:

Partner WOD

As many rounds and reps as possible in 15 minutes of the following:

10 Shuttle runs (each partner, done at the same time) (25-ft down and back = 1 rep)

10 Synchro deadlifts* (205/143)

10 Wall-walks (equal work required, each partner does 5 reps, split as desired)

 

For score

(30 points per round)**

*Synchro is at the top of the deadlift only

**Each 50-ft is 1 point

 

 

Post results and experiences to comments

Filed Under: 11-15 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Partner WOD, Skill, Strength/Speed

Tuesday, 30 January 2024

29 January 2024 by 5 Comments

Join us on Saturday, 03 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

As many rounds and reps as possible in 12-minutes of the following:

20/16 Calories rowed

25-ft Double dumbbell front rack lunges (2 x 50/35)

20/16 Calories biked/skied

25-ft Double dumbbell front rack lunges

 

For score

(50/42 points per round. Each 5-ft of lunges worth 1-point)

Strength:

Deadlift (on an E2MOM clock)

5 @ 40% 1-Rm deadlift

4 @ 50%

3 @ 60%

3 @ 70%

5 @ 80%

5 @ 80%

5 @ 80%

 

For quality

 

 

Post results and experiences to comments

Filed Under: 11-15 min, Bodyweight, Couplet/Triplet, Lifting, Monostructural

Wednesday, 10 January 2024

9 January 2024 by 8 Comments

Join us this Friday, 12 January, for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

 

Conditioning:

2 Rounds of:

9 Deadlifts (275/183)

6 Strict handstand push-ups

 

…Rest 3 minutes and then…

 

2 Rounds of:

15 Deadlifts (225/153)

50′ Handstand walk

 

…Rest 3 minutes and then…

 

2 Rounds of:

21 Deadlifts (185/123)

15 Handstand push-ups

 

For time

 

 

Post results and experiences to comments

Filed Under: 11-15 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting

Monday, 08 January 2023

7 January 2024 by 7 Comments

Join us this Friday, 12 January, for a FREE class!

No experience is needed! Everyone is welcome!

 

Conditioning:

24 Pull-ups

24 Back squats* (75/53)

24 Bar-facing burpees

 

…Rest 1:00 then…

 

16 Chest-to-bar pull-ups

16 Front squats (95/63)

16 Bar-facing burpees

 

…Rest 1:00 then…

 

8 Bar muscle-ups

8 Overhead squats (115/78)

8 Bar-facing burpees

 

For time

(14:00 time cap)

*The bar must be cleaned and then placed on the back for back squats

 

Strength:

Zombie Front Squats

3 @ 60% of 1-rm front squat

3 @ 65%

3 @ 68%

3 @ 70%

3 @ 73%

 

For quality

 

 

Post results and experiences to comments

Filed Under: 11-15 min, Gymnastics WOD, Hybrid, Lifting

Wednesday, 03 January 2024

2 January 2024 by 8 Comments

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Skill:

10/side Single-arm kettlebell rows

10 Double dumbbell pike-seated top-to-top strict press

1:00 Rest

 

4 Rounds for quality

 

Conditioning:

As many rounds and reps as possible in 14-minutes of the following:

14/11 Calories rowed or skied

14 Deadlifts (185/123)

28 Crossover single-unders

 

For score

 

 

 

Post results and experiences to comments

Filed Under: 11-15 min, AMRAP, Couplet/Triplet, Monostructural

Monday, 18 December 2023

17 December 2023 by 10 Comments

Join us this Saturday, 23 Dec at 0900 for a FREE class!

No experience is needed, everyone is invited!

Strength:

2 Complexes* @ 45%

2 Complexes @ 55%

2 Complexes @ 65%

1 Complex @ 70%

1 Complex @ 75%

1 Complex @ 80%

1 Complex @ 85%

 

For quality

*1 Clean deadlift ⇒ 1 Clean ⇒ 1 Jerk

 

Conditioning:

50 Double-unders

10 Power cleans (115/78)

50 Double-unders

15 Front squats (115/78)

3:00 Rest

 

3 Rounds for time

 

 

Post results and experiences to comments

Filed Under: 11-15 min, Lifting, Monostructural, Strength/Speed

Friday, 01 December 2023

30 November 2023 by 5 Comments

Join us today, Friday, 01 December for a FREE class!

No experience is needed and everyone is welcome!

 

Conditioning:

As many rounds and reps as possible in 15-minutes of the following:

25 Deadlifts (115/78)

20 Alternating stationary back rack lunges (115/78)

15 Bar-facing burpees

10 Hang power cleans (115/78)

5 Strict pull-ups

 

For score

 

Accessory/Core Work

0:45 Hollow hold

1:00 Rest

0:45 Side low plank hold (right)

1:00 Rest

0:45 Side low plank hold (left)

1:00 Rest

0:45 Arch hold

1:00 Rest

 

2 Rounds for quality

 

 

Post results and experiences to comments

Filed Under: 11-15 min, AMRAP, Lifting, Skill, Strength/Speed
« Previous Page
Next Page »