Tuesday, 10 December 2019

 

General warm-up:

Bike 2:00

10 Spiders

10 Push-ups

Row 2:00

10 Sit-ups

10 Squats

Ski 2:00

10 Ring rows

10 SP w/T’s

Run 300m

 

Endurance:

Perform 5 rounds of:

20 Calories ski erg*

20 Calories row*

20 Calories bike*

300m Run

Rest 1:00

 

For time

*Complete each of these 3 in any order, then run, then rest. Repeat that process each round. Change the order of the calories skied, rowed and biked each round if you wish, or keep it the same. Always run at the end of each round. Always rest 1:00 at the end of each round.

 

Flexibility:

Right leg split

Left leg split

Middle split

Pike sit

Butterfly sit

 

 

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Friday, 06 December 2019

Friday night class is canceled this week  sorry for any inconvenience.

 

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

 

Skill:

300m Row*

For Time

…rest 5 minutes, then repeat

*All out effort

 

Conditioning:

“Better Days”

40 Speed Skips

30 Box Jumps (24/20″)

20 One-leg Kettlebell Deadlift Crossover (35/25)

400m Row

20 GHD Sit-ups

30 Weighted Walking Lunges (45/35)

40 Double Unders

 

2 rounds for time

Compare to Monday, 17 December 2018

 

Mobility:

Hip Capsule

Overhead w/ External Rotation Bias

Quad Smash

 

 

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Tuesday, 03 December 2019

 

Conditioning:

Team Row or Bike (2-4 persons)

Max meters rowed in 45 minutes

 

For score

Compare to Monday, 03 December 2018

 

Flexibility:

Spine Smash

Couch Stretch

Pike Stretch

 

 

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Tuesday, 26 November 2019

 

Endurance:

Run 200m

rest 2:00*

Run 400m

rest 2:00

Run 600m

rest 2:00

Run 800m

rest 2:00

Run 600m

rest 2:00

Run 400m

rest 2:00

Run 200m

 

For total sprint time

(total time – 12:00 of rest)

*During each of the “rest” periods, perform either 5 strict or 7 kipping handstand push-ups

 

Flexibility:

Couch stretch

Left split

Right split

Pike

Twisted cross

Shoulder fold

 

 

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Tuesday, 19 November 2019

 

Endurance:

Partner WOD

100 Calories Rowed

40 Push-ups

60 Calories Biked

50 Sit-ups

70 Calories Ski Erg

50 Push-ups

60 Calories Rowed

40 Sit-ups

100 Calories Biked

 

For time

 

 

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Tuesday, 12 November 2019

 

Endurance:

Accumulate 300 calories on*:

Assault Bike, Rower, and Ski Erg

 

For time

*any combination two or three of the apparatuses

 

Skill work:

Pick 2-3 skills from the Athletic Skill Sheet

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle

Left Side Straddle

Middle Straddle

First Rib Mobilization

Banded Olympic Wall Squat

 

 

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Tuesday, 29 October 2019

 

Endurance:

15/12 Calories biked

30 second Hollow hold

Rest 1:00

 

7 rounds for time

 

Skill:

4 sets of max rep Ring Dips

Rest 2-3 minutes between sets

 

For total reps

 

 

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Tuesday, 22 October 2019

 

Endurance:

5 rounds of:

1:00 max calories rowed

2:00 rest*

 

For total calories

*During rest, perform 7 handstand push-ups

 

Core Work:

4 rounds for time and quality:

Max L-sit hang*

20 Sit-ups

Rest 2:00

 

For total hang time

*Hang from a pull-up bar while simultaneously holding an L-sit. Modification of this would be to allow a slight bend in the knees, to holding a chair sit position. One you can no longer hold the leg/knees up, drop from the bar and immediately perform 20 anchored sit-ups, and the rest 2:00. Repeat 3 more times.

 

 

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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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Tuesday, 08 October 2019

 

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General Warm-up:

Run 200m

4 Samsons

5 Sit-ups

4 Hand-release push-ups

5 Deep squats

 

3 rounds for quality (increase intensity each round)

…then…

250m Ski for time

Endurance:

Run Sprints

200m

rest 2:00

400m

rest 2:00

600m

rest 2:00

800m

rest 2:00

600m

rest 2:00

400m

rest 2:00

200m

 

For total sprint time

(30:00 total time cap)

 

Skill:

Death by Plank 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. If you are successful to this point, do not relax, hold for an addition minute.

 

 

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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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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

 

 

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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

 

 

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