Wednesday, 18 April 2018

 

Conditioning:

Partner WOD

“Fast and Furious II”

4 x 200m Sprint

100 Sit-ups Slammers (14/10) @ 2m

50 Fat Bar Deadlifts (225/150)

40 Overhead Squats (115/75)

40 Pull-ups

50 Plate-facing Burpees

100 Double Unders

4 x 200m Sprint

 

For Time

Compare to Saturday, 15 April 2017

Instructions: Equal work. One person at a time working. Tag between exercises. Use same equipment/location. Complete each exercise in it’s entirety before moving to next exercise.

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle – 2:00

Left Side Straddle – 2:00

Middle Straddle – 2:00

 

Royal Huddleston Burpee Challenge:

Day 74

 

 

Post time, loads, and experiences to comments

Monday, 16 April 2018

 

Conditioning:

Row 1000m

…then partition as desired the following:

25 Handstand Pushups

50 Power Cleans (115/73)

75 Hand-release Push-ups

100 Sit-ups

…then…

Row 1000m

 

For Time

Compare to Monday, 18 April 2016

 

Strength:

Hang Squat Snatch

4-3-3-2-2*

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

 

For Quality

*Not cycled through. Setup separately for each rep. No touch-n-go’s.

 

Royal Huddleston Burpee Challenge:

Day 72

 

Flexibility:

Right Leg Split – 1:30

Left Leg Split – 1:30

Middle Splits – 1:30

 

 

Post time, loads, and experiences to comments

Saturday, 14 April 2018

 

Conditioning:

Partner WOD

20 Shoulder Touches

30 Pull-ups

500m Row

80 Sit-ups

130 Double Unders

80 Squats

500m Row

30 Kettlebell Swings (72/53)

20 Burpees

 

2 rounds for time

 

Strength:

Deadlift

4-rep max

 

Flexibility/Mobility:

Hip Capsule – 2:00/side

Overhead w/ External Rotation Bias – 2:00/side

Quad Smash – 2:00/side

 

Royal Huddleston Burpee Challenge:

Day 70

 

 

Post time, load, and experiences to comments

Wednesday, 11 April 2018

 

Conditioning:

“So, let’s do a little work”

2000m Row or 1 mile Run

For Time

 

…Rest 3 minutes, then…

200 Speed Skips

30 Alternating Overhead Lunges (45/35)

20 Body Blasters

10 Deadlifts (185/123)*

150 Jump Rope Singles

21 Box Overs (24/20″)

15 Toes-2-Bar

9 Cleans (155/103)*

100 Double Unders

15 Clapping Push-ups

10 Strict Pull-ups

5 Snatches (135/93)*

 

For Time

 

…Rest 3 minutes, then…

1000m Row or 800m Run

 

For Time

Compare to Friday, 04 August 2017

 

*Each athlete uses their own bar. Build the bar as needed for each exercise. Clapping push-ups start in the up position, lower body as one piece, explode of the ground and clap hands under chest while in the air.

 

Mobility:

Olympic Wall Squat – 2:00

Sink Mobilization – 2:00

Hip Capsule – 1:30/side

Barbell Shoulder Smash – 1:30/side

 

 

Post times and experiences to comments

Saturday, 07 April 2018

 

Strength & Conditioning:

Partner WOD

“Clean Balls”

100 Wall-ball shots (20/14) @ (10/9′)

40 Calories Rowed

30 cleans (135/95)

80 Wall-ball shots

30 Calories Biked

20 cleans (185/135)

60 Wall-ball shots

200 Double Unders

10 cleans (225/155)

 

For Time

Compare to Saturday, 13 January 2018

-Equal work required (as close as possible on calories)

-Must use same bar throughout WOD. If team is co-ed, separate bars are allowed

 

Flexibility/Mobility:

ROMWOD

 

 

Post time and experiences to comments

Friday, 06 April 2018

 

Conditioning 1:

30 Double Unders

15 Sit-up Slammers (12/8) @ 2m

20 Squats

10 Plate Push-ups*

 

3 rounds for time

(8:00 cap)

*Use 35#bumpers, one for feet, one for each hand, and an abmat between hand plates to touch chest

 

Strength:

Back Squats

5-rep max

 

Conditioning 2:

Perform as many reps in 1 minute, and then rotate to next station of:

Sandbag Zercher Squats (70/40)

Ring Dips

D-Ball Cleans (100/80)

Rest 1 minute between rounds

 

2 rounds for score

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post times, max load, and experiences to comments

Saturday, 31 March 2018

Praise the Lord! The tomb is empty!!

Have a Happy Easter!!

 

Conditioning:

“Resurrection”*

1-mile Run

 

…then perform…

5 rounds of:

6 Pull-ups

11 Push-ups

16 Squats

 

…followed by…

3 rounds of:

23 Wall-ball Shots (25/16) @ (10/9′)

20 Unanchored Sit-ups

12 Push Press (115/73)

 

…next…

5 rounds of:

11 D-ball Cleans (100/80)

11 Burpees

11 Alternating Dumbbell Snatches (50/35)

 

…finally…

1000m Row

 

For Time

*Rx+ version “Carry Thy Cross”, do WOD vested

 

Flexibility/Mobility:

ROMWOD

 

 

Post time and experiences to comments

Explanation of the setup and numbers can be found in the comments

Friday, 30 March 2018

Strength:

Front Squats

5-5-3-3-2-2+

Start at 60% 1RM, increase by 5% each set

 

For Quality and Max reps

 

Conditioning:

“Time to work it off”

40 Burpees

40 Double Unders

400m Run

30 Knees-2-Elbows

30 Speed Skips

300m Run

20 Pistols, Alternating (10 each leg)

20 Clapping Push-ups

200m Run

10 Strict Handstand Push-ups

10 Muscle-ups

100m Run

 

For Time

Compare to Monday, 30 October 2017

 

Mobility:

Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00

 

 

Post load and reps, time, and experiences to comments

Monday, 26 March 2018

Congrats to Coach Sarah! She is now a CrossFit Kids certified coach!

 

Conditioning:

Option 1:

2018 CrossFit Games Open WOD 18.5

Complete as many reps as possible in 7 minutes of:

3 Thrusters (100/65)

3 Chest-to-bar Pull-ups

6 Thrusters

6 Chest-to-bar Pull-ups

9 Thrusters

9 Chest-to-bar Pull-ups

12 Thrusters

12 Chest-to-bar Pull-ups

15 Thrusters

15 Chest-to-bar Pull-ups

18 Thrusters

18 Chest-to-bar Pull-ups

…continue increasing by 3 reps of each until time cap is reached

 

For Score

Compare to Saturday, 30 April 2011

Go to games.crossfit.com for complete workout description, standards, Masters 55+ and scaled versions

 

Option 2:

21-15-9 rep rounds of:

Burpees

Toes-2-Bar

Box Jumps (30/24″)

Calories Rowed

 

For Time

 

…Rest 3 minutes

Strength:

Cluster

2-rep max

 

For max load

 

Flexibility/Mobility:

Quad Smash – 1:30/leg

Overhead T-Spine Smash – 2:00

Overhead Distraction w/ External Bias – 1:30/side

Barbell Biceps Smash – 1:00/side

 

 

Post score, time, load, and experiences to comments

Friday, 23 March 2018

Online Judges Course: Click HERE

 

Conditioning:

Complete as many rounds as possible in 24:00 of:

200m Run

10 Wall-Ball Push-ups

20 Slammers (12/8) @ 2m

10 Box Overs (24/20″)

 

For Score

 

NIGHT CLASS ONLY OPTION:

2018 CrossFit Games Open WOD 18.5

Complete as many reps as possible in 7 minutes of:

3 Thrusters (100/65)

3 Chest-to-bar Pull-ups

6 Thrusters

6 Chest-to-bar Pull-ups

9 Thrusters

9 Chest-to-bar Pull-ups

12 Thrusters

12 Chest-to-bar Pull-ups

15 Thrusters

15 Chest-to-bar Pull-ups

18 Thrusters

18 Chest-to-bar Pull-ups

…continue increasing by 3 reps of each until time cap is reached

 

For Score

Compare to Saturday, 30 April 2011

Go to games.crossfit.com for complete workout description, standards, Masters 55+ and scaled versions

 

Flexibility/Mobility:

Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00

 

Royal Huddleston Burpee Challenge:

Day 48

 

 

Post scores and experiences to comments

Monday, 19 March 2018

 

Conditioning:

Option 1:

2018 CrossFit Games Open WOD 18.4

For time*:

21 Deadlifts (225/155)

21 Handstand Push-ups

15 Deadlifts (225/155)

15 Handstand Push-ups

9 Deadlifts (225/155)

9 Handstand Push-ups

…then…

21 Deadlifts (315/205)

50-ft. Handstand Walk

15 Deadlifts (315/205)

50-ft. Handstand Walk

9 Deadlifts (315/205)

50-ft. Handstand Walk

 

Time cap: 9 minutes

Go to games.crossfit.com for complete workout description, standards, Masters 55+ and scaled versions

*For score if cap is reached

Registered Games athletes Click HERE to enter your score on games site by 1900 Monday

 

Option 2:

Partner WOD*

Complete as many rounds and reps as possible in 25 minutes of:

10 Wall-Ball Shots (25/16) @ (10/9′)

8 Kettlebell Swings (72/53)

10 Calories Rowed

8 Fat Bar Front Rack Lunges (110/70)

10 Box Overs (24/20″)

 

For Score

*Alternate exercises

 

Flexibility/Mobility:

Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

Hamstring Floss – 1:30/side

 

 

Post time, score, and experiences to comments

Friday, 16 March 2018

Online Judges Course: Click HERE

Skill:

30 second Handstand hold

5 Perfect Form Deadlifts (25% 1RM)

Rest ~30 seconds

 

4 rounds for quality

 

Conditioning:

Complete as many reps as possible in 45 seconds, rest 15 seconds*, of:

Sit-up Slammers (12/8) @ 2m

Front Squats (95/63)

Alternating One-Arm Dumbbell Snatches (50/35)

Calories Biked

Pull-ups

 

4 rounds for score

*Rest 1:15 between rounds

 

Flexibility/Mobility:

Elevated Cat – 1:30

Spine Smash – 2:00

Pike Stretch – 1:30

Couch Stretch – 1:30/side

 

 

Post score and experiences to comments

Monday, 12 March 2018

Congrats to Burris for not only getting first ring muscle-up, but getting two!

Online Judges Course: Click HERE

 

Conditioning:

Option 1:

2018 CrossFit Games Open WOD 18.3

100 Double Unders

20 Overhead Squats (115/80)

100 Double Unders

12 Ring Muscle-ups

100 Double Unders

20 Dumbbell Snatches (50/35)

100 Double Unders

12 Bar Muscle-ups

 

2 rounds for time

(14:00 cap)

Go to games.crossfit.com for complete workout description and standards

 

Option 2:

3-person Team WOD

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/95)

60 Burpees

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

Compare to Monday, 14 March 2018

 

Flexibility/Mobility:

Elevated Cat Stretch – 1:30

Shoulder Fold – 1:00/side

Twisted Cross – 1:00/side

 

 

Post time or score, and experiences to comments

Friday, 09 March 2018

Online Judges Course: Click HERE

 

Conditioning:

“3-2-1 Time!”

As a 3-person team, perform equal work for time of:

Row 3000m

 

…rest 3 minutes, then…

Partner up, and then perform 4 rounds for time, alternating exercises, of:

300m Run

15 GHD Sit-ups

15 Ring Dips

 

…rest 2 minutes, then…

As individuals, perform 4 rounds for time of:

40 Single Unders

10 Kettlebell Push-ups

10 Wall-Ball Shots (25/16) @ (10/9’)

 

For Time

 

NIGHT CLASS ONLY OPTION:

2018 CrossFit Games Open WOD 18.3

 

100 Double Unders

20 Overhead Squats (115/80)

100 Double Unders

12 Ring Muscle-ups

100 Double Unders

20 Dumbbell Snatches (50/35)

100 Double Unders

12 Bar Muscle-ups

 

2 rounds for time

(14:00 cap)

Go to games.crossfit.com for complete workout description and standards

 

Flexibility/Mobility:

Quad Smash – 1:30/side

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

Royal Huddleston Burpee Challenge:

Day 34

 

 

Post time and experiences to comments