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

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

Wednesday, 21 March 2018

 

Strength:

Overhead Squat

3-3-3-3-3

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

 

For Quality

 

Conditioning:

Death by Kettle-Burpees

On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.

 

For Score

 

Mobility:

Couch Stretch – 1:30/side

Banded Bully – 1:30/side

Lateral Opener – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 45

 

 

Post load, score, and experiences to comments

Tuesday, 20 March 2018

 

Sprint Work:

Partner up, each partner runs each distance*

200m, 300m, 400m, 300m, 200m

 

For time

*Partner A runs 200m, switches with Partner B who then runs 200m. Partner B then switches with A to run 300m, etc..

 

Strength:

Clean ⇒ Hang Clean ⇒ Jerk

1-rep max

 

Conditioning:

10/8 Calories Rowed

10 Burpees

8 Pull-ups

10/6 Calories Biked

10 GHD Sit-ups

6 Ring Dips

 

2 round for time

(7:00 cap)

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

Royal Huddleston Burpee Challenge:

Day 45

 

 

Post times, load, 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

Wednesday, 14 March 2018

Online Judges Course: Click HERE

 

Conditioning:

2011 CrossFit Games WOD Events 8, 9, and 10

“The End 3”

20 Calories Row

30 Wall-Ball Shots (20/14) @ (10/9′)

20 Toes-to-Bar

30 Box Jumps (24/20)

20 Sumo-Deadlift High-Pull (115/75)

30 Burpees

20 Shoulder to Overhead (135/95)

200m Run with Wall-Ball (20/14)*

 

For Time

Compare to Wednesday, 16 March 2016

 

*Games WOD calls for a 20m sled pull at the end, sled plus 385lbs. MP has no sleds; but if you have them, do the pull.

Part 1 is as many reps in 3 minutes, rest 1 minute

Part 2 is as many reps in 6 minutes, rest 1 minute

Part 3 is all reps for time

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 39

 

Post

Tuesday, 13 March 2018

Online Judges Course: Click HERE

 

Sprint Work:

Partner up, each partner rows each distance*

100m, 300m, 500m, 300m, 100m

 

For time

*Partner A rows 100m, switches with Partner B who then rows 100m. Partner B then switches with A to row 300m, etc..

 

Conditioning:

Every 90 seconds, perform 1 round of*:

1 Burpee-Over-Bar

1 Hang Power Clean (155/103)

 

For Score

*Add one rep to each exercise, each round

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

Royal Huddleston Burpee Challenge:

Day 38

 

Post time, reps, 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

Saturday, 10 March 2018

Online Judges Course: Click HERE

 

Conditioning:

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:

Elevated Cat Stretch – 1:30

Shoulder Fold – 1:00/side

Twisted Cross – 1:00/side

 

 

Post time or score, and experiences to comments

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

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