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Wednesday, 03 April 2024

2 April 2024 by 5 Comments

Sign up to compete or volunteer at Festivus HERE!!

Join us for our FREE days in April, Sat the 13th and Fri the 26th!

No fitness experience is needed and everyone is welcome!

 

Conditioning:

Partner WOD (equal work on each movement)

As many rounds and reps as possible in 8-minutes of:

20 Alternating dumbbell hang clean and jerk (50/35)

10 Bar muscle-ups

 

…Rest 3 minutes and then…

 

As many rounds and reps as possible in 8-minutes of:

20 Double dumbbell shoulder to overhead (2 x 50/35)

20 Chest-to-bar pull-ups

 

…Rest 3 minutes and then…

 

As many rounds and reps as possible in 8-minutes of:

20 Devil presses (2 x 50/35)

30 Toes-to-bar

 

For scores

 

 

Posts results and experiences to comments

Filed Under: 20+ min, 6-10 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Partner WOD, Skill

Wednesday, 27 March 2024

26 March 2024 by 8 Comments

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

3 Rounds of:

10 Deadlifts (185/123)

50-ft Handstand walk

For time

 

..Rest 4-minutes and then…

 

3 Rounds of:

8 Deadlifts (225/153)

5 Strict handstand push-ups

For time

 

..Rest 4-minutes and then…

 

3 Rounds of:

6 Deadlifts (275/183)

5 Wall-walks

 

For time

 

 

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Filed Under: 0-5 min, 16-20 min, 6-10 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting

Tuesday, 26 March 2024

25 March 2024 by 8 Comments

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Conditioning:

3 rounds of:

6 Strict pull-ups

10 Box jumps (30/24″)

…rest 2:00, then…

2 rounds of:

9 Strict pull-ups

18 Box overs (30/24”)

…rest 2:00, then…

1 round of:

12 Strict pull-ups

24 Box overs (24/20″)

 

For time

 

Endurance:

27-24-21-18

Calories rowed

Rest 1:1 between rounds

 

For time

 

 

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Filed Under: 16-20 min, 20+ min, 6-10 min, Bodyweight, CFE, Couplet/Triplet, Gymnastics WOD, Monostructural

Friday, 22 March 2024

21 March 2024 by 4 Comments

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2024 Spring Festivus WODs 2 & 3

Strength:

“The Walking Dead”

For Load

5-reps at 8 stations Every Minute on the Minute Deadlift Ladder

EMOM, athletes will perform 5 consecutive reps at one station. If successful, at the turn of the minute, the athlete will proceed to the next bar and perform 5 consecutive deadlifts. Once the athlete has successfully made it through 7 stations, they will perform 5 consecutive deadlifts at the 8th, and then get extra points for any additional deadlifts they perform in the remaining part of the minute. The additional deadlifts do not have to be consecutive.

There will be barbells ranging from 75# to 315#. Athletes will choose what path to follow.

 

Conditioning:

“3-6-9, It’s All Fine”

3 Lateral burpees over the bar

6 Hang power cleans*

9 Alternating front rack lunges*

 

3 Rounds for time

(4:00 cap)

*Intermediate: (95/65), Beginner: (65/45), unweighted lunges

 

 

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Filed Under: 0-5 min, 6-10 min, AMRAP, Bodyweight, Couplet/Triplet, EMOM, Gymnastics WOD, Lifting

Wednesday, 13 March 2024

12 March 2024 by 2 Comments

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

2024 Festivus 3-person Team WODs*

“I got 99 problems”

99 Double Unders

99 Wall-ball shots (20/14) @ (10/9′)

99 Toes-above-hips

99 Burpees

99 Russian kettlebell swings (53/35)

 

For time

(15:00 cap)

*Equal worked is NOT required. Only one person working at a time.

 

…Rest 5:00, then…

 

3-person Team WOD*

“What goes up, must come down”

75 Calories rowed

60 2-person synchro step-ups (24/20″)

45 2-person synchro plate ground-to-overhead (45/25)

30 3-person synchro sit-ups

 

For time

(10:00 cap)

*Equal worked is NOT required.

 

 

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Filed Under: 11-15 min, 6-10 min, AMRAP, Bodyweight, Chipper, Competition WOD, Lifting, Monostructural, Team WOD

Tuesday, 05 March 2024

4 March 2024 by 7 Comments

Take the CrossFit  Judges Course HERE!

 

Conditioning:

Every minute on the minute, for 8 minutes, perform:

Odd minutes: 15 Wall ball shots (20/14) @ (10/9′)

Even minutes: 12/10 Calories biked

 

…Rest 2-minutes and then…

 

Every minute on the minute, for 8 minutes, perform:

Odd minutes: 15 Toes-to-bar

Even minutes: 12 Box jump overs (24/20″)

 

…Rest 2-minutes and then…

 

Every minute on the minute, for 8 minutes, perform:

Odd minutes: 10 Thrusters (95/63)

Even minutes: 12/10 Calories biked

 

For completion

 

 

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Filed Under: 20+ min, 6-10 min, Couplet/Triplet, EMOM, Gymnastics WOD, Lifting

Saturday, 02 March 2024

1 March 2024 by 3 Comments

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Conditioning:

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

 

 

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

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

 

 

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

Friday, 09 February 2024

8 February 2024 by 6 Comments

Join us on TODAY 09 Feb at any class for FREE!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Snatch OR Clean and jerk (athlete’s choice)

On an EMOM clock:

1 @ 70%

1 @ 70%

1 @ 70%

1 @ 70%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 80%

1 @ 80%

1 @ 80%

1 @ 80%

 

For quality and technique work

 

Conditioning:

As many rounds and reps in 7-minutes of the following:

1 Squat snatch (135/93)

3 Power clean and jerk (135/93)

5 Box jump overs (30/24″)

 

For score

 

 

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Filed Under: 6-10 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, Lifting, Strength/Speed

Tuesday, 09 January 2023

8 January 2024 by 10 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:

CrossFit Games Open WOD 14.1

As many rounds and reps as possible in 10 minutes of the following:

30 Double-unders

15 Power snatches (75/53)

 

For score

Compare to Saturday, 01 March 2014

 

…Rest 6-minutes and then…

 

Every minute on the minute, for 8 minutes, complete the following:

Odd minutes: 15 V-ups

Even minutes: One max set unbroken toes-to-bar

 

For score

 

 

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Filed Under: 6-10 min, AMRAP, Couplet/Triplet, CrossFit Games WOD, EMOM, Gymnastics WOD, Lifting, Skill

Tuesday, 02 January 2024

1 January 2024 by 7 Comments

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

 

Strength:

Front squats

3 @ 65% 1-rm

3 @ 70%

3 @ 75%

3 @ 80%

3 @ 80%

 

For quality

 

Conditioning:

“6-Minute Row Test”

 

For total meters rowed and 500m pace

Compare to Monday, 11 July 2022

 

 

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Filed Under: 6-10 min, CFE, Lifting, Monostructural

Friday, 22 December 2023

21 December 2023 by 3 Comments

 

Conditioning:

Partner WOD

Complete as many rounds and reps, alternating exercises, in 5-minutes of:

16 Crossover singles

8 GHD sit-ups

4 Burpees

 

…Rest 3-minutes, then…

 

Complete as many rounds and reps, alternating exercises, in 5-minutes of:

2 Rope climbs

4 Goblet squats (72/53)

8/6 Calories biked

 

For Score

 

Strength:

Every 90 seconds, perform 1 Back Squat*

 

For max load

*Weight starts at 28% of 1RM, increase by 10% for the first 12:00, then by 5% every set until failure

 

 

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Filed Under: 1-RM, 11-20 min, 6-10 min, AMRAP, Bodyweight, Couplet/Triplet, Monostructural, Partner WOD

Wednesday, 29 November 2023

28 November 2023 by 3 Comments

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

No experience is needed and everyone is welcome!

Dedicated to U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Before his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

 

Conditioning:

MPCF Hero Board WOD 

“Josh”

21 Overhead squats (95/63)

42 Pull-ups

15 Overhead squats

30 Pull-ups

9 Overhead squats

18 Pull-ups

 

For Time

Compare to Friday, 09 July 2010

 

Strength:

3 Tempo Front Squat* @ 55%

3 Tempo Front Squat @ 60%

3 Tempo Front Squat @ 60-65%

1 Front squat @ 65%

1 Front squat @ 70%

1 Front squat @ 75%

1 Front squat @ 75-80%

 

For quality

*Tempo is 3 second decent, 3 second pause in bottom

 

 

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Filed Under: 11-15 min, 6-10 min, Board WOD, Couplet/Triplet, Gymnastics WOD, Hero WOD, Lifting

Monday, 13 November 2023

12 November 2023 by 6 Comments

Veteran’s Day “Chad 1000x”! Ape Strong!

Join us this Friday, 17 November for a FREE class!

No experience needed and everyone is welcome!

 

Conditioning:

As many rounds and reps as possible in 8-minutes of the following:

30 Crossover single unders

3 Rope climbs (13′)

15 GHD Sit-ups

 

For score

 

…Rest 4-minutes and then…

 

As many rounds and reps as possible in 8-minutes of the following:

30 Crossover single unders

3 Rope climbs (13′)

15 GHD Sit-ups

 

For score

 

 

Post results and experiences to comments

Filed Under: 6-10 min, AMRAP, Bodyweight, Couplet/Triplet
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