Friday, 09 February 2024

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

 

 

Post results and experiences to comments

Wednesday, 07 February 2024

Join us on Friday, 09 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

100m Sprint

50-ft Handstand walk

100m Sprint

2:00 Rest

 

3 Rounds for time

(15:00 cap)

 

Strength:

Front squat (on E2MOM clock)

5 @ 65% of 1-Rm front squat

5 @ 70%

4 @ 75%

4 @ 80%

3 @ 85%

 

For quality

 

 

Post results and experiences to comments

Tuesday, 06 February 2024

Join us on Friday, 09 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD, equal work

20 Bar muscle-ups

40 Calories biked

50 Toes to bar

200-ft D-ball bear hug carry (100/70)

 

 

2 Rounds for time

(25:00 cap)

 

 

Post results and experiences to comments

Monday, 05 February 2024

Join us on Friday, 09 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

“The Ghost”

1:00 Max calories rowed

1:00 Max burpees

1:00 Max double-unders

1:00 Rest

 

6 Rounds for total score

 

 

Post results and experiences to comments

Saturday, 03 February 2024

 

Join us on Saturday, 03 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

For max reps,  1-minute work at each station, 1-minute transition:

Rope climbs (13-ft)

D-ball cleans (100/70)

Overhead squats (125/83)

Calories rowed

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

2:00 Rest

 

3 Rounds for total reps

 

 

Post results and experiences to comments

Friday, 02 February 2024

Join us on Saturday, 03 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Accessory Core Work:

0:30 Hollow hold

0:30 Rest

0:30 Side plank hold (right)

0:30 Rest

0:30 Side plank hold (left)

0:30 Rest

 

3 Rounds for quality

 

 

Conditioning:

Partner WOD

As many rounds and reps as possible in 15 minutes of the following:

10 Shuttle runs (each partner, done at the same time) (25-ft down and back = 1 rep)

10 Synchro deadlifts* (205/143)

10 Wall-walks (equal work required, each partner does 5 reps, split as desired)

 

For score

(30 points per round)**

*Synchro is at the top of the deadlift only

**Each 50-ft is 1 point

 

 

Post results and experiences to comments

Tuesday, 30 January 2024

Join us on Saturday, 03 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

As many rounds and reps as possible in 12-minutes of the following:

20/16 Calories rowed

25-ft Double dumbbell front rack lunges (2 x 50/35)

20/16 Calories biked/skied

25-ft Double dumbbell front rack lunges

 

For score

(50/42 points per round. Each 5-ft of lunges worth 1-point)

Strength:

Deadlift (on an E2MOM clock)

5 @ 40% 1-Rm deadlift

4 @ 50%

3 @ 60%

3 @ 70%

5 @ 80%

5 @ 80%

5 @ 80%

 

For quality

 

 

Post results and experiences to comments

Monday, 29 January 2024

Join us on Saturday, 03 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Accessory Work:

“Death-By” Push-ups

Start with 2 push-ups, every minute on the minute, add 2 push-ups until failure*

(10:00 cap)

For completion and quality

*Once athlete reaches failure, continue out the 10 minute EMOM using the last successful push-up number. For example, if athlete is successful through minute 6 (12 push-ups) but fails on minute 7 (14 push-ups), then athlete will continue doing 12 push-ups every minute on the minute for the rest of the workout.

 

Endurance:

15/12 Calories skied

40 Crossover single-unders

15/12 Calories rowed

30 Box jump overs (24/20″)

15/12 Calories biked

60 Double unders

 

2 Rounds for time

(20:00 cap)

 

 

Post results and experiences to comments

Friday, 26 January 2024

Join us today, 26 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014.

 

Felix is the unofficial mascot of British Army counter-terrorism bomb disposal. Cats have always been associated with luck, possibly due to their ‘righting reflex’ – an innate ability to always land on their feet. Felix (Latin for ‘happy’ or ‘lucky’) was the name given to the popular cartoon cat created by Otto Messmer in early 1900s America. He was a cheerful, thoughtful character who never failed to survive mayhem unscathed. These are traits much coveted by bomb disposal personnel and many bomb squads worldwide adopted Messmer’s ‘Felix the Cat’ as their symbol. There have even been some conventional munitions named after him.

 

Conditioning:

Hero WOD

“Felix the cat”

9 Burpees

9 Box jumps (24/20″)

9 Pull-ups

9 Thrusters (85/53)

9 Toes-2-bar

 

6 rounds for time*

*If you have a vest (20/14), wear it.

Compare to Monday, 12 August 2019

 

 

Post results and experiences to comments

Wednesday, 24 January 2024

Join us on Friday, 26 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

As many rounds and reps as possible in 20-minutes of the following:

1000m Bike or 400m ski

50-ft Single-arm dumbbell overhead walking lunge (right) (50/35)

20 Toes to bar

50-ft Single-arm dumbbell overhead walking lunge (left) (50/35)

20 Lateral burpees over dumbbell

20 Alternating dumbbell snatches (50/35)

 

For score

*Every 10m is a rep on machines. Every 5-ft is a rep on the lunges.

 

 

Post results and experiences to comments

Monday, 22 January 2024

Join us on Friday, 26 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

On a 3-minute clock, perform:

250/200m Row

20 Box jump overs (24/20″)

Max reps squats* in remaining time (115/78)

 

5 Rounds for score, rest 3:00 between rounds

*Odd sets perform overhead squats, even sets perform front squats

 

 

Post results and experiences to comments

Saturday, 20 January 2024

Join us today, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD, equal work

Every minute on the minute, perform the following:

Minute 1: Partner A: Max reps kettlebell swings (70/53)

Minute 2: Partner B: Max reps kettlebell swings (70/53)

Minute 3: Partner A: Max distance single-arm suitcase carry each side* (70/53)

Minute 4: Partner B: Max distance single-arm suitcase carry each side* (70/53)

Minute 5: Partner A: 1 Round of strict “Partial Cindy”**

Minute 6: Partner B: 1 Round of strict “Partial Cindy”**

Minute 7: Partner A: Max reps GHD sit-ups

Minute 8: Partner B: Max reps GHD sit-ups

Minute 9: Partner A: Max calories biked

Minute 10: Partner B: Max calories biked

 

3 Rounds for score

*Athlete must switch arms every 50 ft

**Strict “Partial Cindy” is 3 strict pull-ups, 6 push-ups, 9 squats

 

 

Post results and experiences to comments

Friday, 19 January 2024

Join us on Saturday, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

10 Toes to bar

25-ft Handstand walk

10 Ground to overhead* (95/63)

Rest 2:00

 

8 rounds for time

*Rounds 1-4 = Power snatch, rounds 5-8 = Power clean & jerk

 

 

Post results and experiences to comments

Wednesday, 17 January 2024

Join us on Saturday, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD*

12 Rope climbs (13′)

24 Alternating single-arm dumbbell hang clean & jerk (50/35)

36 Calories rowed

 

…rest 2:00, then…

 

14 Strict handstand push-ups

28 Chest-to-bar

42 Calories biked

 

…rest 2:00, then…

 

16 Bar muscle-ups

32 Single-arm dumbbell overhead squats (50/35)

48 Calories rowed

 

For time

*Equal work, with one working at a time

 

 

Post results and experiences to comments