Monday, 01 April 2019

 

Strength:

10 rounds of:

4 Strict Pull-ups

3 Shoulder Press*

 

For max load

*Each round, increase load

Compare to Monday, 15 October 2018

 

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

12/10 Calories biked

10 Weighted box step-ups (20″) (50’s/35’s)

8 GHD Sit-ups

6 Alternating dumbbell clean-to-overhead (50’s/35’s)

 

For score

 

Mobility:

Twisted cross

Shoulder fold

Couch stretch

 

 

Post results and experiences to comments

Saturday, 30 March 2019

 

Conditioning:

Partner WOD

Row 1000m

30 Handstand Push-ups

40 Power Snatches (95/63)

Bike 1200m

40 Shoulder to Overhead (95/63)

50 T-Pushups

Row 800m

50 Box Overs (30/24”)

60 Abmat Butterfly Sit-ups

Bike 800m

60 Weighted Walking Lunges (45/35)

140 Double Unders

 

For Time

 

Strength:

Find complex 1-rep max*

3 Deadlifts ⇒ 2 Power Clean ⇒ 1 Hang Squat Clean

 

For max load

*Cannot let go of bar throughout the complex.

 

Flexibility:

Right Side Straddle

Left Side Straddle

Middle Straddle

Plow

 

 

Post results and experiences to comments

Friday, 29 March 2019

 

Conditioning:

“Picking Daisies”

1000m Row

75 Sit-ups

50 Army T-Push ups

25 Russian Kettlebell Swings (97/62)

400m Run

30 Alternating Dumbbell Snatches (50/35)

20 Alternating Pistols

10  Muscle-ups

 

For Time

Compare to Wednesday, 11 July 2018

 

 

Post results and experiences to comments

Wednesday, 27 March 2019

 

Conditioning:

Perform 2 rounds of:

10 Burpees

15 V-ups

20/16 Calorie biked

…rest 2:00,then…

Perform 2 rounds of:

10 Burpees

15 Sit-up slammers (12/8)

20/16 Calories rowed

 

For time

 

Strength:

Overhead Squat

10-rep max

 

For max load

 

 

Post results and experiences to comments

Tuesday, 26 March 2019

 

Skill:

Every minute on the minute perform Double Unders for 12 minutes

Everyone starts with 1, then progress each minute with the following†:

Beginner* add 1 rep

Intermediate* add 3 reps

Advanced* add 5 reps

Elite* add 7 reps

 

For highest number completed

†Repetitions must be connected/unbroken. If a given rep count is failed to be completed within the minute, athlete stays on that rep count the next minute(s) until it is successful or time expires.

*Beginner level have completed 0-15 Double Unders unbroken

*Intermediate level have completed 16-30 Double Unders unbroken, and can do 10+ consistently

*Advanced level have completed 41-74 Double Unders unbroken, and can do 25+ consistently

*Elite level have completed 75+ Double Unders unbroken, and can do 50+ consistently

 

Conditioning:

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

100m Run

1 Man-Maker*(35/25)

 

For total Man-makers

*Add 1 Man-maker each round.

 

Mobility:

Ankle Mobility

Spine Smash

Couch Stretch

 

 

Post results and experiences to comments

Monday, 25 March 2019

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.5

33-27-21-15-9 rep rounds of:

Thrusters (95/65)

Chest-2-bar pull-ups

 

For time

See Masters and Scaled options HERE

 

Option 2:

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

20 Calories rowed

10 Back squats* (135/93)

10 GHD Sit-ups

10 Wall-ball push-ups

10 Wall-ball shots (20/14) @ (10/9′)

 

For score

* Must perform a clean, and then get the barbell into the back rack position to perform the back squats.

 

Flexibility:

Half straddle

Middle straddle

Twisted Cross

 

 

Post results and experiences to comments

Saturday, 23 March 2019

2019 CrossFit Games Open WOD 19.5

33-27-21-15-9 rep rounds of:

Thrusters (95/65)

Chest-2-bar pull-ups

 

For time

See Masters and Scaled options HERE

 

 

Post results and experiences to comments

Friday, 22 March 2019

 

Conditioning:

3-person Team WOD*

“Tombstone”

210 Double Unders

60 Plate-Facing Burpees

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

60 Pull-ups

150 Deadlifts (135/93)

60 Sit-ups

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

Compare to Saturday, 14 July 2018

*Equal work required

 

2019 CrossFit Games Open WOD 19.5 (Night class option ONLY)

33-27-21-15-9 rep rounds of:

Thrusters (95/65)

Chest-2-bar pull-ups

 

For time

 

Mobility:

Pick one Pressing

Pick one Squatting

Pick one Running

 

 

Post time and experiences to comments

Tuesday, 19 March 2019

Gene, currently sitting in 2nd place in his age group…WORLDWIDE!

Strong work Geno!!

 

Endurance:

200m Hill Sprint

Rest 3:00

4 rounds for total sprint time

 

Conditioning:

Perform 3 rounds of:

20 Burpee box overs (30/24″)

10 D-ball cleans (100/80)

For time

 

Flexibility:

Half straddle

Pike

Butterfly

 

 

Post results and experiences to comments

Monday, 18 March 2019

She really does love this. 😉

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.4

3 rounds of:

10 Snatches (95/65)

12 Bar-facing-burpees

…rest 3 minutes, then…

3 rounds of:

10 Bar muscle-ups

12 Bar-facing-burpees

 

For time

(12 minute cap)

 

Option 2:

Complete as many rounds and reps in 25 minutes of:

25 Calories rowed

20 Sit-up slammers (12/8) @ 2m

15 Goblet Squats (53/35)

10 T-Pushups

 

For score

 

Mobility:

Overhead distraction w/ external rotation

Saddle Sit

Twisted cross

Low dragon

 

 

Post results and experiences to comments

Saturday, 16 March 2019

 

2019 CrossFit Games Open WOD 19.4

3 rounds of:

10 Snatches (95/65)

12 Bar-facing-burpees

…rest 3 minutes, then…

3 rounds of:

10 Bar muscle-ups

12 Bar-facing-burpees

 

For time

(12 minute cap)

 

 

Post results and experiences to comments

Monday, 10 March 2019

Old school pic, March 2016!

Online Judges Course: Click HERE

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.3

200-ft Dumbbell overhead lunge (50/35)

50 Dumbbell box step-ups(50/35) @ (24/20″)

50 Strict handstand push-ups

200-ft Handstand walk

 

For time

(10:00 cap)

See Masters and Scaled options HERE

 

Option 2:

Partner WOD

1500m Row

2 rounds of:

200-ft Alternating Lunges (partners switch every 20-ft)

30 Box Overs (20″)

20 GHD Sit-ups

30 Double Kettlebell Thrusters (53/35)

…then…

3000m Bike

 

For Time

 

 

Mobility:

Eye of the needle

Shoulder Fold

Saddle Sit

Twisted Cross

 

 

Post results and experiences to comments

Saturday, 09 March 2019

Online Judges Course: Click HERE

 

Conditioning:

2019 CrossFit Games Open WOD 19.3

200-ft Dumbbell overhead lunge (50/35)

50 Dumbbell box step-ups(50/35)

50 Strict handstand push-ups

200-ft Handstand walk

 

For time

(10:00 cap)

See Masters and Scaled options HERE

 

 

Post results and experiences to comments

Friday, 08 March 2019

Online Judges Course: Click HERE

Friday 1730 class is cancelled. Sorry for any inconvenience. 

 

Conditioning:

“Raising the Bar”

30 Overhead Walking Lunges (35/25)

20 Slammers (12/8)

10 Thrusters (115/73)

20 Wall-Ball Push-ups

30/24 Calories Rowed

 

4 rounds for time

Compare to Friday, 24 February 2017

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle

Left Side Straddle

Middle Straddle

 

 

Post results and experiences to comments