Saturday, 18 January 2020

 

Conditioning:

“Angry Girls”

Buy-in:

Run 1-mile

…then…

Time with Lola:

30 Double unders

20 Knees-2-elbows

10 Handstand push-ups

Time with Nancy:

400m Run

15 Overhead squats (95/63)

Time with Kelly:

Run 400m

30 Box jumps (24/20″)

30 Wall-ball shots (20/14) @ (10/9′)

Time with Helen:

Run 400m

21 Kettlebell swings (53/35)

12 Pull-ups

Time with Grace/Isabel:

20 Ground-2-overhead (95/63)

…then…

Sell-out:

30 Bar-over-burpees

 

For time

 

 

Post results and experiences to comments

Monday, 13 January 2020

Strong work team for performing all 6 WOD’s in under 6 hours!

Not sure if Congratulations of admittance to the insanity ward is in order?! 🙂

Strength & Conditioning:

10-9-8-7-6-5-4-3-2-1 Front Squats*

10-20-30-40-50-60-70-80-90-100 Double Unders

 

For Quality and Time

*Perform 10 FSQ/10 DU’s. Now 9 FSQ/20 DU’s… and so on. Squat cleaning first rep is allowed.

Weights at each rep count:

10 & 9: 50-55% 1RM clean

8 & 7: 60-65%

6 & 5: 70-75%

4 & 3: 80-85%

2 & 1: 90+%

 

Mobility:

Quad smash

Reclined spinal twist

Couch stretch

Calf smash

 

 

Post results and experiences to comments

Saturday, 11 January 2020

Reminder: If you are planning to stay the whole time, it will be completed around 1400-1430. If you plan to just WOD at the normal class time, that will be just fine. 🙂

 

KO at MP 6-person Team competition

(WOD’s courtesy of KO in the OK)

We will be perform the “Scaled Division” WOD’s

There will be a 30-45 minute rest period between each WOD.

WOD 1: (18:00 cap)

“Meet you in the middle”

 

WOD 2: (10:00 cap)

“Clusters and Team Tri”

 

WOD 3: (15:00 cap)

“Deceiving Synchronized Skills”

 

WOD 4: (17:00 cap)

“What a Drag” (variation do to lack of equipment)*

60-48-36 Pull-ups

100-100-100 Double Unders

60′ Wheelbarrow

*The other team members will perform the row as prescribed

 

WOD 5: (15:00 cap)

“Synchronized DT”

 

WOD 6: (14:00 cap)

Silver Scaled Final

 

 

Post results and experiences to comments

 

Tuesday, 31 December 2019

Class schedule this week is: 0515 and 1200 classes only on Tuesday; 0900 class only on Wednesday at LaFortune Stadium*; classes return to normal starting Thursday.

*Please sign-up for Wednesday’s WOD for accountability

 

General Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

7 Pull-ups

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Endurance:

Complete 1-minute at each station:

Row for calories

Max Push-ups

Bike for calories

Max strict pull-ups

Ski for calories

Rest 1:00

 

5 rounds for total calories + total reps

Compare to Tuesday, 05 November 2019

 

 

Post results and experiences to comments

Monday, 16 December 2019

 

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 Knees-2-Elbows

10 Handstand push-ups

50 Jump rope

 

Specific warm-up:

10 Back squats @ 25%

8 @ 40%

6 @ 55%

 

Strength:

Back Squats

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

 

Conditioning:

“Two Ladies and a Dude”

2 rounds of “Lola”:

30 Double Unders

20 Knees-2-Elbows

10 Handstand Push-ups

…then

3 rounds of “Cindy”:

5 Pull-ups

10 Push-ups

15 Squats

…then

4 rounds of “Rooster”:

10 Burpees

20 Double Unders

 

For Time

(15:00 cap)

Compare to Wednesday, 30 November 2016

 

Mobility:

Lower Body Foam Roll

Anterior Compartment Smash

Spine Smash

 

 

Post results and experiences to comments

Saturday, 23 November 2019

 

Metcon:

Partner WOD

Part 1:

6 alternating rounds for time of:

10 Shoulder-2-Overhead (95/63)

10 Toes-2-Bar

(4:00 cap)

 

…rest until 6:00, then for total score…

2-minute AMRAP of:

3 Power Cleans (95/63)

3 Box Overs (24/20″)

6 Grasshoppers

 

rest 1:00 and adjust weight

2-minute AMRAP of:

2 Power Cleans (135/93)

2 Box Overs

4 Grasshoppers

 

rest 1:00 and adjust weight

2-minute AMRAP of:

1 Power Cleans (185/123)

1 Box Overs

2 Grasshoppers

 

…rest until 18:00, then perform for time:

20 Synchronized Plank Claps

40 Kettlebell Swings (53/35)

80 Wall-Ball Shots (20/14) @ (10/9′)

40 Kettlebell Swings

20 Synchronized Burpees

 

Flexibility/Mobility:

Saddle Sit

Reclined Spinal Twist

Twisted Cross

Quad Smash

 

 

Post times, score, and experiences to comments

Friday, 08 November 2019

 

Conditioning:

Option 1:

Every 2 minutes on the minute, perform 1 round of the following until failure to complete:

1 Squat Clean (85% 1RM)

10m Sprint

3 Chest-2-Bar Pull-ups

10m Sprint

1 Burpee-over-bar*

 

For Score

*Every round add 1 burpee.

 

Option 2:

2020 CrossFit Games Open WOD 20.5*

Partitioned any way:

40 Muscle-ups

80-cal Row

120 Wall-ball shots (20/14) @ (10/9′)

 

For time

(20:00 cap)

Standards, description, and scaled options, click HERE

 

 

Flexibility:

15 Front Leg Swings/leg

Olympic Wall Squat

15 Side Leg Swings/leg

15 Sit-ups to Pike

Pike stretch

 

 

Post results and experiences to comments

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

*This option is available for registered athletes that cannot make Saturday’s competition.

Friday, 01 November 2019

 

Conditioning:

Option 1:

2011 CrossFit Games WOD Events 8, 9, and 10

“The End 3”

20 Calories Row

30 Wall-Ball Shots (20/14) @ (10/9′)

20 Toes-to-Bar

30 Box Jumps (24/20)

20 Sumo-Deadlift High-Pull (115/75)

30 Burpees

20 Shoulder to Overhead (135/95)

 

For Time

Compare to Wednesday, 16 March 2016

 

(Games WOD calls for a 20m sled pull at the end, sled plus 385lbs. MP has no sleds; but if you have them, do the pull)

Part 1 is as many reps in 3 minutes, rest 1 minute

Part 2 is as many reps in 6 minutes, rest 1 minute

Part 3 is all reps for time

 

Option 2:

2020 CrossFit Games Open 20.4*

30 Box jumps (24/20”)

15 Clean and jerks (95/65)

30 Box jumps

15 Clean and jerks (135/85)

30 Box jumps

10 Clean and jerks (185/115)

30 Alternating Pistols

10 Clean and jerks (225/145)

30 Alternating Pistols

5 Clean and jerks (275/175)

30 Alternating Pistols

5 Clean and jerks (315/205)

 

For time

(20:00 cap)

 

Mobility:

Spine Smash

Anterior Compartment Smash

Quad Smash

 

Post reps from each part, time, and experiences to comments*

*This option is available for registered athletes that cannot make Saturday’s competition.

Monday, 28 October 2019

 

Conditioning:

Option 1:

2020 CrossFit Games Open WOD 20.3

21-15-9 rep rounds of:

Deadlifts (225/155)

Handstand push-ups

…then…

21 Deadlifts (315/205)

50-ft handstand walk

15 Deadlifts

50-ft handstand walk

9 Deadlifts

50-ft handstand walk

 

For time

(9:00 cap)

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

 

Option 2:

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

10 Wall-ball shots (25/20) @ (10/9′)

8 Kettlebell swings (72/53)

10 Calories rowed

8 Alternating weighted lunges (45/35)

10 Box overs (24/20″)

 

For score

 

 

Post results and experiences to comments

Saturday, 26 October 2019

Conditioning:

2020 CrossFit Games Open WOD 20.3

21-15-9 rep rounds of:

Deadlifts (225/155)

Handstand push-ups

…then…

21 Deadlifts (315/205)

50-ft handstand walk

15 Deadlifts

50-ft handstand walk

9 Deadlifts

50-ft handstand walk

 

For time

(9:00 cap)

 

 

Post results and experiences to comments

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

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

 

Post results and experiences to comments

Wednesday, 09 October 2019

 

Register for the 2020 CrossFit Games Open, Click HERE

 

General Warm-up:

Bike 3:00

10m Spiders

10 Push-ups

10 Sit-ups

10 Squats

10 Ring rows

Run 400m

40m D-ball carry

10 Goblet squats

 

Specific Warm-up:

2-3 x Burgener warm-up

7 Cleans (45/33)

5 Cleans (95/63)

3 Cleans (115/83)

2 Cleans (135/93)

 

Conditioning:

Hero WOD

“The Chief”

For 5 cycles*:

As many rounds and reps as possible in 3-minutes of:

3 Power cleans (135/95)

6 Push-ups

9 Body squats

 

*Rest 1 minute between cycles. Restart count of AMRAP each cycle. After all five cycles, add up for a total score.

Masters 55+ Rx (115/75)

Load should be NMT 60% 1RM Clean

 

 

Post all results and experiences to comments

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.

 

 

Post results and experiences to comments

Monday, 30 September 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

“Adderall”

With a continuous running clock, perform the following:

0:00-11:00

Run 1-mile

Max rep clean & jerk (135/95)

…rest 3:00, then…

14:00-20:00

800m Run

Max rep snatches (125/80)

…rest 3:00, then…

23:00-27:00

400m Run

Max rep thrusters (95/65)

 

For total reps

 

Mobility:

Twisted cross

Reclined spinal twist

Quad smash

 

 

Post results and experiences to comments