Monday, 04 December 2017

 

Conditioning:

2017 CrossFit Liftoff WOD 3

Complete as many rounds and reps as possible in 12 minutes of:

25 Pull-ups

50 Calories Rowed

100 Overhead Squats (45)

50 Box Jumps (24/20″)

25 Pull-ups

 

For Score

 

Strength:

Make up a missed 1-RM

Shoulder Press, Hang Power Clean, or Front Squat

 

Flexibility/Mobility:

Eye of the Needle – 1:30/side

Reclined Spinal Twist – 1:30/side

Hip Capsule – 1:30/side

Overhead Distraction – 1:30/side

 

 

Post score, lift and load, and experiences to comments

Saturday, 23 September 2017

 

Strength & Conditioning:

Partner WOD

CrossFit Team Series WOD 3

50 synchronized wall-ball shots (20/14) @ (10/9′)*

30 cleans (135/95)**

50 synchronized wall-ball shots (20/14) @ (10/9′)*

20 cleans (185/135)**

50 synchronized wall-ball shots (20/14) @ (10/9′)*

10 cleans (225/155)**

 

For Time

(for registered competitors, 12:00 cap)

*Scaled is (14/10) @ (9′)

** Scaled weights are: (95/65)(135/95)(155/105)

 

Flexibility/Mobility:

ROMWOD

 

 

Post time and experiences to comments

Friday, 22 September 2017

 

Conditioning:

Partner WODs

CrossFit Team Series WOD 1

9-15-21 rep rounds of:

Synchronized Thrusters (95/65)*

Synchronized Bar-Facing Burpees

 

For Time

*Scaled weight is (65/45)

 

…rest 10-15:00 (not Team series requirement), then…

CrossFit Team Series WOD 4

100-Calorie Rowed, switch as needed

100 Toes-2-Bar*

 

For Time

*Scaled is Hanging Knee Raises

 

Flexibility/Mobility:

15 Front Leg Swings/Leg

Olympic Wall Squat – 2:00

15 Side Leg Swings/Leg

Anterior Compartment Smash – 1:30/side

T-Spine Smash – 2:00

 

 

Post times and experiences to comments

Friday, 11 August 2017

 

Conditioning:

2017 CrossFit Games Masters Division

“Vest Triplet”*

Run 400m

24 Squats

12 Burpee Box Overs (30/24″)

 

4 rounds for time

17:00 cap

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

 

Strength:

Push Jerk

3 reps at the following percentages:

50, 60, 65, 70, 75, 80, 85%

 

For Quality

 

Flexibility/Mobility:

Saddle Sit – 2:00

Elevated Cat – 1:30

Low Dragon – 1:30/side

Child’s Pose w/ shoulders – 2:00

 

 

Post time, loads, and experiences to comments

Tuesday, 08 August 2017

 

Skill:

Row 250m, All Out

Rest 3 minutes, now…

Row 500m @ 80% 250m pace

Rest 2:00

Row 300m @ 80%

 

For quality of pace and stroke control

 

Conditioning:

2017 CrossFit Games WOD*

“Fibonacci Final” (modified)

Men:

5-8-13 rep rounds of:

Paralette Handstand Push-ups

Deadlift (415)

…then, Double Kettlebell (53#) Overhead Lunges, 89ft

 

For Time

 

Women:

3-5-8 reps of:

Paralette Handstand Push-ups

5-8-13 reps of:

Deadlifts (255)

…then, Double Kettlebell (35#) Overhead Lunges, 89ft

 

For Time

*modifications made due to lack of equipment

 

Flexibility/Mobility:

10 Sit-ups to Straddle

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 1:00/side

Banded Olympic Wall Squat – 2:00

 

 

Post time and experiences to comments

Monday, 07 August 2017

Congratulations to 2-time Games Champion Matt Fraser, and Tia-Clair Toomey for their amazing performances this weekend!

 

Conditioning:

2017 CrossFit Games WOD

“Madison Triplet” (modified*)

5 rounds for time of:

400m Run

7 Cleans-to-Overhead Burpee (115/75)*

 

*Modifications made due to lack of equipment. Perform 1 clean to overhead, followed by 1 burpee over the bar; now repeat 6 more times.

 

Flexibility/Mobility:

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post time and experiences to comments

Tuesday, 25 July 2017

 

Speed work:

Choose one:

Run for meters, Bike for calories, Row for calories

45 seconds on, 45 seconds off – 10 rounds

 

Conditioning:

“Down and Back Chipper”

50 Box Overs (24/20″)

25 Toes-2-Bar

50 Wall-Ball Shots (20/14) @ (10/9′)

25 Ring Dips

50 Wall-Ball Shots

25 Toes-2-Bar

50 Box Overs

 

For Time

21:00 Time Cap

Compare to Friday, 08 July 2016

 

Flexibility/Mobility:

Quad Smash – 2:00/leg

Overhead Distraction – 2:00/side

Hamstring Floss – 2:00/leg

 

 

Post skill result, time, and experiences to comments

Friday, 21 July 2017

There is no 0845 class on Friday. All other classes are normal. Sorry for any inconvenience.

 

Strength:

Overhead Squats

5-5-5-5-5

 

For Max Load

 

Conditioning:

Complete as many reps as possible in 45 seconds, rest 15 seconds, of:

Sit-up Slammers (12/8) @ 2m

Push Press (75/53)

Alternating One-Arm Dumbbell Snatches (50/35)

Calories Biked

Pull-ups*

 

4 rounds for score

*Rest 1:15 between rounds

 

Flexibility/Mobility:

Elevated Cat – 1:30

Spine Smash – 2:00

Pike Stretch – 1:30

Couch Stretch – 1:30/side

 

 

Post load, time, and experiences to comments

Wednesday, 19 July 2017

Conditioning:

2016 CrossFit Games, Master/Teen Event 3 & 4

“Feel the Berm”

600m Run

20 Burpee Box Jumps (24/18″)

 

4 rounds for time

(20:00 cap)

 

…Rest 10:00, then…

 

“Deuce-Deuce”

22 Toes-2-Bar

22 Clean & Jerks (95/65)

80m Sprint Down

80m Sprint Back

 

For Time

(4:00 cap)

Compare to Monday, 25 July 2016

 

Flexibility/Mobility:

Quad Smash – 1:30/side

Barbell Shoulder Smash – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post times and experiences to comments

Tuesday, 23 May 2017

Skill:

Row 250m, All Out

Rest 3 minutes, now…

3 rounds of:

Row 300m, @ 80% 250m pace

Rest 1:30

 

For quality of pace and stroke control

 

Conditioning:

100-ft Dumbbell Overhead Walking Lunges (50/35)

100 Double Unders

50 Wall-Ball Shots (25/16) @ (11/10′)

35 Chest-2-Bar

50 Wall-Ball Shots (25/16) @ (11/10′)

100 Double Unders

100-ft Dumbbell Overhead Walking Lunges (50/35)

 

For Time

(16:00 cap)

WOD similar to 2017 CrossFit Games Regional WOD 3

 

Flexibility/Mobility:

Elevated Cat – 1:30

Spine Smash – 2:00

Pike Stretch – 1:30

Couch Stretch – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 108

 

 

Post row, time, and experiences to comments

Wednesday, 26 April 2017

 

Conditioning 1:

2017 Masters Online Qualifier WOD 4

10 Deadlifts (315/225)

20 Deficit Handstand Push-ups (4.5″/3″)

30 Front Squats (95/65)

 

2 rounds for time

For complete standards, descriptions, and other age group variations, go to games.crossfit.com

 

…rest 5-8 minutes, then…

Conditioning 2:

Every minute on the minute perform, adding 2 reps of each, each round:

2 Kettlebell Swing (72/53)

2 Pull-up

 

For Score

 

Flexibility/Mobility:

Low Dragon – 2:00/side

Overhead Distraction w/ External Bias – 1:30/side

Middle Straddle – 2:00

 

Royal Huddleston Burpee Challenge:

Day 81

 

 

Post time, score, and experiences to comments

Tuesday, 25 April 2017

 

Skill:

Row Sprints

Row 250m, All Out, holding 28-35 Strokes/min

…rest 3 minutes

Now perform:

400m Row @ 90% all out pace, rest 1 minute

350m Row @ 90%, rest 1 minute

300m Row @ 90%

 

For quality

 

Conditioning:

2017 Masters Online Qualifier WOD 1

100 Alternating One-Arm Dumbbell Snatches (50/35)

80 Calories Rowed

60 Bar Facing Burpees

40 Muscle-ups

 

For Time*

(20:00 time cap)*

*If cap is reached, score is total reps completed within the cap

For complete standards, descriptions, and other age group variations, go to games.crossfit.com

 

Flexibility/Mobility:

Spine Smash – 2:00

Prone Shoulder External Rotation – 1:30/side

Reclined Supine Twist – 1:30/side

 

 

Royal Huddleston Burpee Challenge:

Day 80

 

 

Post times, score, and experiences to comments

Monday, 24 April 2017

 

Strength & Conditioning:

2017 Masters Online Qualifier WOD 2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bar
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
7 squat cleans, 315 / 205 lb.

For Score

Stop at 20 minutes.

Compare to Monday, 07 March 2016

For complete standards, descriptions, and other age group variations, go to games.crossfit.com

 

Flexibility/Mobility:

Saddle Stretch – 2:00

Elevated Cat – 1:30

Side Straddle – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 79

 

 

Post score and experiences to comments

Monday, 10 April 2017

Conditioning:

“The Separator” (modified)

12 Handstand Push-ups (4″ deficit)

15 Back Squats (185/125)

20 Burpees Over Bar

9 Handstand Push-ups (4″ deficit)

18 Front Squats (155/105)

20 Burpees Over Bar

6 Handstand Push-ups (4″ deficit)

21 Overhead Squats (135/95)

20 Burpees Over Bar

 

For Time

Similar to CrossFit Games 2016

 

Flexibility/Mobility:

Thread the Needle – 2:00/side

Saddle (Seiza) – 2:00

Half Straddle Right – 1:30

Half Straddle Left – 1:30

 

Royal Huddleston Burpee Challenge:

Day 65

 

 

Post time, loads, and experiences to comments