Tuesday, 17 September 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Endurance:

Partner Sprints

2:00 Max calories Row

Rest 30 seconds

2:00 Max calories Assault Bike

Rest 30 seconds

2:00 Max calories Ski Erg*

 

3 rounds for max calories

*Rest 3:00 between rounds

 

 

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Friday, 13 September 2019

 

Conditioning:

“Baller”

Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform:

10 Sit-up Slammers (20/14) @ 2m

15 Ball Cleans*

20 Overhead Walking Lunges

25 Ball Push-ups

Run 400m (w/ ball)

 

3 rounds for time

*Ball Cleans are squat cleans.

 

…rest 5-7 minutes, partner up and….

100 Calories Biked

For Time

(~equal work)

 

Compare to Wednesday, 24 October 2018

 

Flexibility/Mobility:

Eye of the Needle

Reclined Spinal Twist

Hip Capsule

Overhead Distraction

 

 

Post time and experiences to comments

Tuesday, 10 September 2019

 

Endurance:

Partner WOD

Bike 300 calories

 

For time

(~equal work)

 

Skill:

5 rounds:

5 weighted ring dips*

 

For quality

*increase weight each round

 

 

Post results and experiences to comments

Saturday, 07 September 2019

No class Saturday morning class due to Midwest Fall Classic. Sorry for any inconvenience.

 

Conditioning:

Run 5K

For Time

 

Flexibility:

Revolved Seated Staff

Reclined Spinal Twist

Lying Hip Capsule

Plow

 

 

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Tuesday, 03 September 2019

 

Endurance:

Run 1 mile

rest 2:00

Row 250m

rest 2:00

Run 800m

rest 1:00

Row 500m

rest 1:00

Run 400m

rest 1:00

Row 1000m

rest 2:00

Run 200m

rest 2:00

Row 2000m

 

For time

Compare to Tuesday, 16 July 2019

 

Mobility:

Couch stretch

Half straddle

Pike stretch

 

 

Post results and experiences to comments

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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Friday, 16 August 2019

 

Conditioning:

4800m Ruck run*

 

For time

*Start with 20 lbs, and then every 1200m, add 10 lbs.

If choosing to run unweighted, perform burpee box overs (24/20″) after each 1200m. Start with 20, and add 5 each round.

 

 

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Tuesday, 13 August 2019

 

Endurance:

Bike 20 minutes*

For max calories

*Every 2 minutes, get off and perform (15/10) push-ups

 

Skill:

Handstand holds*

30 second hold, 1 minute rest

 

5 rounds for quality

*Skill level:

Beginner: belly to wall hold

Beg-Int: back to wall

Intermediate: slightly away from wall lightly tap one foot when needed

Int-Adv: Sideways to wall, maintaining position with one foot touching wall

Adv-Elite: Freestanding

 

 

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Tuesday, 06 August 2019

 

Endurance/Skill:

250m Row sprint

Rest 2:00*

 

7 rounds for time

*After completing the row, 2 minute rest begins. During rest perform 8 alternating pistols and then rest for the remainder.

 

Core:

30′ PVC kettlebell walk*

10 OHS (@ the end of the walk)

Rest 2-3 minutes between rounds

 

3 rounds for quality

*increase load each round

 

 

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Tuesday, 30 July 2019

Tuesday night class this week is canceled. All other classes normal.

 

Endurance:

200m Run sprint

Rest 2:00*

 

7 rounds for time

*After completing the run, 2 minutes begins. Then perform 7 chest-2-bar pull-ups, and rest for the remainder.

 

Core:

Death by Hollow Hold

Every minute on the minute, add 5 seconds to a hollow hold. Start with 5 seconds, rest 55.

 

 

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Tuesday, 23 July 2019

 

Endurance & Skill:

Bike 600m

Rest 2:00*

 

7 rounds for time

*Perform 7 handstand push-ups during each of the rest periods.

 

Core Work:

Every minute on the minute for 12 minutes add 5 seconds to:

Plank Hold

(Start with 5 seconds hold, 55 seconds rest)

 

 

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Tuesday, 16 July 2019

 

Endurance:

Run 1 mile

rest 2:00

Row 250m

rest 2:00

Run 800m

rest 1:00

Row 500m

rest 1:00

Run 400m

rest 1:00

Row 1000m

rest 2:00

Run 200m

rest 2:00

Row 2000m

 

For time

 

 

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Tuesday, 09 July 2019

 

Core work:

Partner assisted plank holds

45 second weighted plank hold (45/35)

15 second transition

 

8 rounds

Partners alternate rounds. Use the transition time to remove weight, switch places, and then place weight on other partner.

 

Endurance:

Bike 600m

Rest 1:00

Bike 1000m

Rest 2:00

Bike 2100m

Rest 3:00

Bike 4200m

 

For time

 

 

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Tuesday, 02 July 2019

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Hero Week

“Griff”

800m Run

400m Run (backwards)

800m Run

400m Run (backwards)

 

For time

 

 

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