Saturday, 19 May 2018

Conditioning:

Partner WOD*

“Add a little MORE fun”

25-minute AMRAP

1 Power Clean (135/93)

1 Wall-Ball Shots (25/16) @ (10/9′)

1 Bar-Over-Burpee

1 Pull-up

1 Calorie Biked

 

For Score

Similar to Wednesday, 17 May 2017

*Add one rep to each exercise each round. Partners alternate exercises.

 

Flexibility:

Quad Smash – 1:30/side

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

Couch Stretch – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 105

 

 

Post score and experiences to comments

Tuesday, 15 May 2018

Friday night class is cancelled this week. Sorry for any inconvenience.

 

Sprints:

Row and Bike

25/20 calories biked

rest 1:00

20/16 calories biked

rest 1:30

15/12 calories biked

rest 2:00

30/24 calories rowed

rest 1:30

20/16 calories rowed

rest 1:00

10/8 calories rowed

 

For total sprint time

 

Conditioning:

Complete as many rounds in 5 minutes as possible of:

12 Pull-ups

9 Box Overs (24/20″)

6 Pistols

 

For Score

 

Strength:

Snatch ⇒ Hang Snatch

1-rep max complex

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Quad Smash – 1:30/side

Sink Mobilization – 2:00

 

 

Post time, score, load, and experiences to comments

Friday, 04 May 2018

 

Strength:

Front Squat

5  reps  @ 65% 1RM

3  reps  @ 75% 1RM

1+ reps @ 85% 1RM

 

For Max Reps on last set

 

Conditioning:

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

2 Muscle-ups

5 T-Push-ups

10 Shoulder Touches

20 Double Unders

 

For Score

 

Flexibility:

2 rounds:

10 Sit-up to Pike

Hold Pike sit – 1:00

10 Sit-up to Straddle

Hold Straddle – 1:00

 

 

Post max reps, score, and experiences to comments

Saturday, 28 April 2018

 

Conditioning:

Complete as many rounds and reps as possible in 35 minutes of:

Run 600m

10 Deadlifts (315/213)

Row 400m

20 Plate Push-ups*

Run 200m

30 Situps

 

For Score

Compare to Saturday, 22 July 2017

*Rx Plate push-ups are performed by placing each hand on a separate 35# plate and the feet on a 35# plate. Place an abmat in the middle of the two hand plates. While performing push-ups, only the chest can touch the abmat. Nothing can touch the ground.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Barbell Shoulder Smash – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post rounds and reps, and experiences to comments

Wednesday, 25 April 2018

 

Partner WOD*

“Last minute changes”

800m Row

70 Wall-Ball Sit-up Throws (16/14/12)* at 5m

60 Plate-facing Burpees

200 Double Unders

60 One-arm alternating Kettlebell Lunges (53/35)

70 Wall-Ball Volleyball Throws (25/20/16) @ 8′

800m Row

 

For Time

Compare to Friday, 07 April 2017

*Equal work and only one partner working at a time throughout WOD, except WB throws.

(A/B/C): A is male Rx, B is co-ed Rx, C is female Rx

 

…rest 3 minutes, then…

As a partner team, find max calories biked in 5 minutes

 

 

For time and score

 

Flexibility/Mobility:

Hip Capsule Stretch – 1:30/side

Pike Stretch – 1:30

Quad Smash – 1:30/side

Elevated Cat – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 81

 

 

Post time, team total calories, and experiences to comments

Tuesday, 24 April 2018

DD throwing some weight around while in Rome, Italy! Repping the Ape!

 

Skill:

Sprints

4 x 200m, rest 2:30

 

Conditioning:

2018 Age Group Qualifier WOD 4

Complete as many rounds in 5 minutes as possible of:

9 Handstand Push-ups

6 Bar-Facing-Burpees

3 Snatches (165/115)

 

For Score

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Shoulder Fold – 1:30/side

Side Half Straddle – 1:30/side

Middle Straddle – 1:30

 

 

Post score and experiences to comments

Saturday, 21 April 2018

 

Conditioning:

2018 Age Group Qualifier Workout 3

Complete as many rounds as possible in 20 minutes of:

50 Wall-Ball Shots (20/14) @ (10/9′)*

100 Double Unders

50-ft Handstand Walking

100 Double Unders

50 Calorie Row

100 Double Unders

50-ft Handstand Walking

100 Double Unders

 

For Score

*Weight and/or height may vary by age group. See Workout Description & Scorecard for more details.

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Quad Smash – 1:30/side

Sink Mobilization – 2:00

 

 

Post score and experiences to comments

Friday, 20 April 2018

 

Strength & Conditioning:

2018 Age Group Qualifier Workout 2

4 rounds for time of:

25 Chest-to-Bar Pull-ups

5 Cleans (245/170)*

 

Time cap: 15 minutes

*Weights may vary by age group. See Workout Description & Scorecard for more details.

 

Flexibility/Mobility:

Twisted Cross – 1:30/side

T-spine Smash – 2:00

Overhead Distraction w/ external bias – 1:30/side

 

 

Post time or score at cap, and experiences to comments

Tuesday, 17 April 2018

 

Sprint work:

Run Sprints

200m, rest 1:00

400m, rest 2:00

600m, rest 3:00

400m, rest 2:00

200m

 

For total sprint time

 

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

10 Pull-ups

20 meters Burpee Broad Jumps

30 Single Unders

 

For Score

 

…rest 5 minutes, then…

Partner up, complete as many rounds and reps as possible in 7 minutes, alternating exercises of:

28 Double Unders

10/8 Calories Biked

8 GHD Sit-ups

6 Burpees

4 Ring Dips

 

For Score

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

External Shoulder Rotation twist – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

Post sprint time, score, and experiences to comments

Tuesday, 10 April 2018

 

Bike Skill:

10 x 15 seconds all out, 60 seconds rest

For max calories

 

Conditioning:

Perform as many reps as possible in 7 minutes of:

5 Kettlebell Swings (72/53)

10 Calories Rowed

20 Single Unders

 

…rest 3 minutes…

Perform as many reps as possible in 5 minutes of:

3 Handstand Push-ups

6 Alternating Pistols

9 Ring Push-ups

18 Speed Skips

 

For Total Score

 

Flexibility/Mobility:

Quad Smash – 1:30/side

T-Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

 

 

Post calories, scores, and experiences to comments

Wednesday, 28 March 2018

Conditioning/Skill:

Every minute on the minute for 5 minutes, perform the following*:

2 Shoulder Press (75/53)

4 Push Press

6 Goblet Squats (72/53)

8 Half Tacos

 

Rest 3 minutes, now complete as many rounds as possible in 5 minute of:

100m Sprint

8 Burpees

6 Push Jerks (95/63)

 

For Score

 

Strength:

Jerk

5-4-3-2-1-1-1-1-1-1-1

 

For max load

 

Flexibility/Mobility:

Overhead Distraction – 1:30/side

Low Dragon – 1:30/side

Twisted Cross – 1:30/side

 

 

Post score, load, and experiences to comments

Tuesday, 27 March 2018

 

Sprint Work:

Partner up, each partner bikes each calorie count (m/f)*

20/16, 30/24, 40/32, 30/24, 20/16

 

For time

*Partner A bikes (20/12) calories, switches with Partner B who then bikes (20/12) calories. Partner B then switches with A to bike (30/18), etc..

 

Conditioning:

5:00 AMRAP of:

5 Handstand Push-ups

10 Box Overs (24/20″)

10 Kettlebell Swings (70/45)

5 Squat Cleans (155/103)

 

…Rest 5 minutes, then…

Perform for time:

50 Double Unders

40 Slammers (12/8) @ 2m

30 Weighted Walking Lunges (35/25)

20 Pull-ups

10 Ring Dips

 

For score and time

 

Flexibility/Mobility:

Eye of the Needle – 1:30/side

Reclined Spinal Twist – 1:30/side

Hip Capsule – 1:30/side

Overhead Distraction – 1:30/side

 

 

Post individual scores, total score, 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

Saturday, 24 March 2018

Online Judges Course: Click HERE

 

Conditioning:

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:

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 and experiences to comments