Friday, 18 October 2019

 

Conditioning:

Option 1:

“Hateful Eight”

8 Push-ups

8 GHD sit-ups

8 Squats

8 Pull-ups

8 Deadlifts (95/65)

8 Hang power cleans (95/65)

8 Shoulder-to-overhead (95/65)

8 Calories rowed

 

8 rounds for time

 

Option 2*:

2020 CrossFit Games Open WOD 20.2

Complete as many rounds and reps as possible in 20 minutes of:

4 Dumbbell thrusters (50/35)

6 Toes-2-bar

24 Double unders

 

For score

*This option is only available for registered athletes that cannot make the competition on Saturday.

 

 

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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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Monday, 14 October 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Option 1:

2020 CrossFit Games Open WOD 20.1

8 Ground-to-overhead (95/65)

10 Bar-facing-burpees

 

10 rounds for time

(15:00 cap)

If you are registered, don’t forget to post score to Games site by 1900.

Option 2:

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

12 Box jumps (30/24)

16 One-arm dumbbell overhead squats (50/35)*

20 GHD Sit-ups

 

For score

*Equal work required

 

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Saturday, 12 October 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

2020 CrossFit Games Open WOD 20.1

8 Ground-to-overhead (95/65)

10 Bar-facing-burpees

 

10 rounds for time

(15:00 cap)

 

 

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If you are registered, don’t forget to post score to Games site for validation.

Monday, 07 October 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

General Warm-up:

2 rounds for quality:

Run 200m

6 Spiders

8 T-Push-ups

10 Sit-ups

10 Squats

8 Shoulder press w/T’s

6 Pull-ups

Row 200m

 

Specific Warm-up:

5 Kettlebell swings

5 Wall-ball shots

4 Box jumps

4 Power cleans

3 Thrusters

3 Overhead squats

 

3 rounds, increasing loads each round

 

Conditioning:

“Time with the Girls”

Angie’s House

20 Pull-ups

20 Push-ups

20 Sit-ups

20 Squats

 

Helen’s House

400m Run

21 Kettlebell swings (53/35)(45/30)

12 Pull-ups

 

Fran’s House

15 Thruster (95/63)(80/53)

 

Nancy’s House

400m Run

15 Overhead squats (95/63)(80/53)

 

Grace/Isabel’s House

20 Ground-to-overhead (135/93)(115/73)

 

Kelly’s House

400m Run

30 Box jumps (24/20″)(20/16”)

30 Wall-ball shots (20/14)(16/10) @ (10/9′)

 

For time

(30:00 cap)

Compare to Saturday, 22 June 2019

 

Instructions:

Each athlete uses only one bar. Increase load as needed.

 

 

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Saturday, 05 October 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

Partner WOD

Part 1:

With a 12-minute cap:

2ooom Blind row*

20 Synchronized burpees-over-bar

20 Synchronized toes-2-bar

…rest 2:00, then…

Part 2:

With a 6:00 cap:

5-10-15 rep rounds† of:

Pull-ups

Thrusters (95/65)

…rest 2:00, then…

Part 3:

5:00 to find 1-RM hang squat clean

…rest 2:00, then…

Part 4:

With a 9:00 cap:

2 x 200m Sprints

100 Speed skips

50 Dumbbell snatches (50/35)

2 x 150m Sprints

50 Double unders

30 Dumbbell snatches

…rest 2:00, then…

Part 5:

10-8-6-4 rep rounds of:

Partner deadlift (315/265/215)

Bar muscle-ups

 

For time

Equal work required. One at a time working, except during synchro and hang squat cleans.

*Partners switch every 250m. Partners can only cay “switch” when the rowing partner reaches their given distance.

†Perform this section as “follow the leader”. Partner A does 5 Pull-ups, B does 5 Pull-ups. A does 5 thrusters, and B 5 thrusters. A does 10 thrusters, B does 10 thrusters, and so on.

 

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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Saturday, 28 September 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

Partner WOD

15 Synchronized toes-2-bar to begin each round

50-40-30-20-10

Wall-ball shots (25/20) @ (10/9′)

25-20-15-10-5

Dumbbell devil press (50’s/35’s)

 

For time

Partners perform 15  synchronized t2b, do a total of 50 wb shots (equal work), then do 25 devil presses (one athlete will do one rep more than the other), and then begin round two with 15 toes-2-bar, followed by 40 wbs and 20 devil presses. Continue until complete.

 

 

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Tuesday, 24 September 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

7 rounds of:

Lunge 20′ in as few of steps as possible (AFSAP)*

 

For time

*After each round perform 5 seconds of L-sit AND 10 double unders for each step taken. e.g. If it takes you 6 lunge steps, L-sit for 30 seconds and then complete 60 double unders before starting the next round.

 

 

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WOD courtesy of crossfit.com

Monday, 23 September 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

HERO WOD

“Coffland”

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800m Run

30 Push-ups

 

For Time

Compare to Tuesday, 25 September 2018

 

 

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Friday, 20 September 2019

 

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

“Straight 100”

25 Calories rowed

20 Wall-ball shots (20/14)

20 Box jumps (24/20″)

25 Calories rowed

30 Wall-ball shots

30 Box jumps

25 Calories rowed

50 Wall-ball shots

50 Box jumps

25 Calories rowed

 

For time

 

Mobility:

Quad smash

Spine smash

Overhead distraction

Sink stretch

 

 

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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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Monday, 09 September 2019

Congrats to the teams that competed at Midwest Fall Classic this weekend! Strong work!

 

Conditioning:

2019 Wodapalooza Online qualifiers 5 & 6

With a 15 minute clock, perform:

21-15-9 rep rounds of:

Thrusters (95/65)

Calories rowed

Burpees over rower

 

For time

 

With remaining time, find:

1-rep max Clean and Jerk

 

For max load

 

 

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Wednesday, 04 September 2019

 

Strength & Conditioning:

With a running clock, every minute on the minute perform 1 repetition of:

Snatch, start at no more than 25% 1-RM, adding (10/5) each round until failure

…then, using the failed load, continue with:

Clean, adding (10/5) each round until failure

…then, using the failed load, continue with:

Deadlift, adding (10/5) each round until failure*

 

For max load at each lift and total weight lifted

Compare to Wednesday, 10 April 2019

*There will be a 45 minute time cap. If you reach the 44 minute mark, and haven’t hit max deadlift, perform max unbroken reps at final minute load.

 

 

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