Monday, 21 October 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 KB swings

 

Conditioning:

Option 1:

2020 CrossFit Games Open WOD 20.2

Complete as many rounds and reps as possible in 20 minutes of:

4 Dumbbell thrusters (50/35)

6 Toes-2-bar

24 Double unders

 

For score

If you are registered, don’t forget to post score to Games site

 

Option 2:

Run 600m

…then…

3 rounds of:

10 Deadlift (225/153)

10 Bar-Over-Burpees

…then…

Run 800m

…then…

3 rounds of:

8 Power Cleans (135/93)

8 Ring Push-ups

8 Alternating Kettlebell Snatches (53/35)

…then…

Run 600m

 

For Time

Compare to Friday, 28 October 2016

 

 

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Saturday, 19 October 2019

Conditioning:

2020 CrossFit Games Open WOD 20.2

Complete as many rounds and reps as possible in 20 minutes of:

4 Dumbbell thrusters (50/35)

6 Toes-2-bar

24 Double unders

 

For score

If you are registered, don’t forget to post score to Games site

 

 

Post results and experiences to comments

Friday, 18 October 2019

 

Conditioning:

Option 1:

“Hateful Eight”

8 Push-ups

8 GHD sit-ups

8 Squats

8 Pull-ups

8 Deadlifts (95/65)

8 Hang power cleans (95/65)

8 Shoulder-to-overhead (95/65)

8 Calories rowed

 

8 rounds for time

 

Option 2*:

2020 CrossFit Games Open WOD 20.2

Complete as many rounds and reps as possible in 20 minutes of:

4 Dumbbell thrusters (50/35)

6 Toes-2-bar

24 Double unders

 

For score

*This option is only available for registered athletes that cannot make the competition on Saturday.

 

 

Post results and experiences to comments

Tuesday, 15 October 2019

 

General Warm-up:

Bike 600m

6 Samsons

8 Half tacos

6 Army T-push-ups

8 Squats

 

2 rounds for quality (increase intensity each round)

…then…

350m Ski for time

 

Endurance:

Bike 1:00 for calories

Rest 2:00*

 

5 rounds for total calories

*During the rest, perform 35 double unders

 

Core:

Death by Hollow hold

Every minute on the minute, add 10 seconds to the plank hold. Continue until failure to hold. Minute 1 hold for 10 seconds, and then rest for 50. Minute 2 hold for 20 seconds, rest for 40. Continue until you hold for all 60.

Rest 1:00, then…

Death by Plank hold

Every minute on the minute, subtract 10 seconds from the plank hold. Start at 60 second hold, rest for 10 seconds, hold for 50 seconds. Rest for 20 seconds, hold for 40 seconds, and so on completion.

 

 

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Monday, 14 October 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Option 1:

2020 CrossFit Games Open WOD 20.1

8 Ground-to-overhead (95/65)

10 Bar-facing-burpees

 

10 rounds for time

(15:00 cap)

If you are registered, don’t forget to post score to Games site by 1900.

Option 2:

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

12 Box jumps (30/24)

16 One-arm dumbbell overhead squats (50/35)*

20 GHD Sit-ups

 

For score

*Equal work required

 

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Tuesday, 01 October 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Endurance:

Max calories rowed in 30 seconds

Rest 1:00

Max calories ski erg in 30 seconds

Rest 1:00

Max calories biked in 30 seconds

Rest 1:00

 

5 round for total calories

 

Skill:

Max bar hang

Rest 2:00

 

3 rounds for total hang time

 

 

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Monday, 30 September 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

“Adderall”

With a continuous running clock, perform the following:

0:00-11:00

Run 1-mile

Max rep clean & jerk (135/95)

…rest 3:00, then…

14:00-20:00

800m Run

Max rep snatches (125/80)

…rest 3:00, then…

23:00-27:00

400m Run

Max rep thrusters (95/65)

 

For total reps

 

Mobility:

Twisted cross

Reclined spinal twist

Quad smash

 

 

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Friday, 27 September 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

Complete as many rounds and reps as possible in 20 minutes of:

6 Strict Pull-ups

9 Box Jumps (30/24″)

12 Kettlebell Swings (72/53)

15 Calories Rowed

 

For Score

 

Strength or Skill:

For 15 minutes work on:

Pick any lift and find a 2 or 3-rep max

OR

Pick 1-3 gymnastics skills to work on

 

Flexibility:

Rocking Table

Twisting Ape

20 Straight Calf Raises

Elevated Seiza

10 Side-to-Side Squats

Standing Pancake Stretch

 

 

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Wednesday, 18 September 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

“A Slice of Awesomeness”

Perform each of the following exercises for 1 minute, then rest and rotate for 30 seconds:

Box Jumps (24/20″)

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

High-Lows*

Back Squats (155/103)**

Kettlebell Swings (53/35)

 

Rest 2 minutes between rounds

 

3 rounds for score

Compare to Wednesday, 20 September 2017

*High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other. If you complete each round under the cap, total your times for your score.

**No racks. Athlete must clean, and then place behind neck, in order to perform (previous versions allowed racks, but not all were allotted that option due to limited number of racks).

 

Strength:

Hang Power Clean

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

 

Flexibility/Mobility:

Low Lunge Twist

Eye of the Needle

Reclined Spinal Twist

Twisted Cross

 

 

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Friday, 06 September 2019

Great crew for the Labor Day WOD!!

No Saturday classes this week.

 

Conditioning:

Partner WOD

Complete as many rounds in 30 minutes of:

20-ft DB Farmers carry 2(50/35)

7 Goblet squats (50/35)

7 Pull-ups

7 Goblet squats

20-ft DB Farmers carry

 

For score

 

Flexibility:

Side splits

Middle splits

Twisted cross

Reclined spinal twist

Pike sit

 

 

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Saturday, 31 August 2019

Register for Saved by the Barbell, Saturday, 31 August 2019

 

Conditioning:

Athlete may chose which WOD to do first, rest 10 minutes, and then do the other WOD.

2019 Wodapalooza Online Qualifier WOD #4

150 Wall-ball shots (20/14) @ (10/9′)

75 Toes-to-bar

 

For time

 

…Rest 10:00, then…

Saved by the Barbell

3 round for max rep of:

1 minute of Burpees

1 minute of Wall-Ball Shots (20/14) @ (10/9′)

1 minute of Deadlifts (115/75)

1 minute of Med-Ball Sit-ups (20/14)

1 minute of Hang Power Cleans (115/75)

Rest 1:00 between rounds

 

For total score

Compare to Saturday, 01 September 2018

 

Mobility:

Saddle Sit

Spine Smash

Barbell Shoulder Smash

 

 

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Friday, 30 August 2019

Register for Saved by the Barbell, Saturday, 31 August 2019

 

Conditioning:

2019 Wodapalooza Online Qualifier WOD #3

“DT” Ladder

Every 4 minutes, complete 3 rounds of the following:

12 Deadlifts*

9 Hang Power Cleans

6 Shoulder-to-Overhead

 

For score

*Use the following weights for each corresponding 4-minute round:

Round 1 – (95/65)

Round 2 – (135/95)

Round 3 – (155/105)

Round 4 – (185/130)

Round 5 – (205/145) – AMRAP this load with any remaining time

 

Mobility:

Wrist stretches

Shoulder fold

Twisted cross

Reclined spinal twist

 

 

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Tuesday, 27 August 2019

Register for Saved by the Barbell, Saturday, 31 August 2019

 

Conditioning:

“Boone’s request”

Perform in 2:00:

15 KB Goblet squats (72/53)

Max calories biked

…then rest 2:00

 

5 rounds for total calories biked

 

Skill:

7 rounds of:

5 Handstand push-up negatives*

 

For quality

*Lower body with a 5 second count. Upon reaching bottom, strict press or kip back up as quick as possible.

 

 

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Monday, 26 August 2019

Register for Wodapalooza Online Qualifier, starting 21 August

Register for Saved by the Barbell, Saturday, 31 August 2019

 

Conditioning:

2019 Wodapalooza Online Qualifier WOD #2

Complete as many repetitions as possible in 16-minutes of:

40 Alternating DB snatches (50/35)

40 Pull-ups

30 DB Burpees (50/35)

30 Chest-2-bar pull-ups

20 Devil presses (50/35)

20 Bar muscle-ups

 

For score

 

Mobility:

Twisted cross

Reclined spinal twist

Sink mobilization

Spine smash

 

 

Post results and experiences to comments