Wednesday, 02 May 2018

 

Conditioning:

3-person team WOD

WOD 1:

“Fran”

21-15-9 rep rounds of:

Thrusters (95/65)

Pull-ups

 

WOD 2:

“Elizabeth”

21-15-9 rep rounds of:

Squat Cleans (135/95)

Ring Dips

 

WOD 3:

“Isabel “

30 Snatches (135/95)

 

WOD 4:

“Diane”

21-15-9 rep rounds

Deadlifts (225/150)

Handstand Push-ups

 

WOD 5:

Heavy “Grace”

30 Clean & Jerk (155/105)

 

WOD 6:

Heavy “Karen”

150 Wall-Ball Shots (25/16) at (10’/9′)

 

For Total Time

Compare to Saturday, 25 November 2017

Instructions:

Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.

 

Flexibility/Mobility:

20 Side Leg Swings on each leg

Hold Pancake Split for 2 minutes

20 Front Leg Swings each leg

Hold Pike Stretch for 2 minutes

 

 

Post time and experiences to comments

Tuesday, 01 May 2018

 

Sprint work:

100m Sprint

Rest 90 seconds

 

7 rounds for time

 

Conditioning:

Every minute on the minute, perform the following until failure:

2 Alternating DB Snatch (50/35)*

2 Burpees

 

For Score

*Add 2 snatches per round. Burpees remain the same throughout.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Butterfly – 1:30

Elevated Cat Stretch – 1:30

 

 

Post time, score, and experiences to comments

Monday, 23 April 2018

 

Strength & Conditioning:

4 thrusters (135/95)

3 muscle-ups

8 thrusters (135/95)

6 muscle-ups

12 thrusters (135/95)

9 muscle-ups

 

For time

 

 

Flexibility/Mobility:

Twisted Cross – 1:30/side

T-spine Smash – 2:00

Overhead Distraction w/ external bias – 1:30/side

Cat Stretch – 2:00

 

 

Post time or score at cap, and experiences to comments

Friday, 20 April 2018

 

Strength & Conditioning:

2018 Age Group Qualifier Workout 2

4 rounds for time of:

25 Chest-to-Bar Pull-ups

5 Cleans (245/170)*

 

Time cap: 15 minutes

*Weights may vary by age group. See Workout Description & Scorecard for more details.

 

Flexibility/Mobility:

Twisted Cross – 1:30/side

T-spine Smash – 2:00

Overhead Distraction w/ external bias – 1:30/side

 

 

Post time or score at cap, and experiences to comments

Monday, 09 April 2018

 

Conditioning:

“Game on”

First…

Run 600m

 

Now complete 3 rounds of:

3 Snatches (125/83)

6 Box Jumps (37/30″)

9 Burpees

 

Next perform:

75 Double Unders

 

Followed by 3 rounds of:

12 Toes-2-Bar

15 V-ups

18 Grasshoppers

 

Finally…

Run 600m

For Time

 

Compare to Wednesday, 10 August 2016

 

Mobility:

Supine Shoulder Extension – 1:00

5 Supine Shoulder Hand Walks

Seal Stretch – 1:00

10 Two Pike/Two Squat

Standing Pike – 1:00

10 Side-to-Side Squats

Frog Split – 1:00/side

 

 

Post time and experiences to comments

Friday, 06 April 2018

 

Conditioning 1:

30 Double Unders

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

20 Squats

10 Plate Push-ups*

 

3 rounds for time

(8:00 cap)

*Use 35#bumpers, one for feet, one for each hand, and an abmat between hand plates to touch chest

 

Strength:

Back Squats

5-rep max

 

Conditioning 2:

Perform as many reps in 1 minute, and then rotate to next station of:

Sandbag Zercher Squats (70/40)

Ring Dips

D-Ball Cleans (100/80)

Rest 1 minute between rounds

 

2 rounds for score

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post times, max load, and experiences to comments

Monday, 26 March 2018

Congrats to Coach Sarah! She is now a CrossFit Kids certified coach!

 

Conditioning:

Option 1:

2018 CrossFit Games Open WOD 18.5

Complete as many reps as possible in 7 minutes of:

3 Thrusters (100/65)

3 Chest-to-bar Pull-ups

6 Thrusters

6 Chest-to-bar Pull-ups

9 Thrusters

9 Chest-to-bar Pull-ups

12 Thrusters

12 Chest-to-bar Pull-ups

15 Thrusters

15 Chest-to-bar Pull-ups

18 Thrusters

18 Chest-to-bar Pull-ups

…continue increasing by 3 reps of each until time cap is reached

 

For Score

Compare to Saturday, 30 April 2011

Go to games.crossfit.com for complete workout description, standards, Masters 55+ and scaled versions

 

Option 2:

21-15-9 rep rounds of:

Burpees

Toes-2-Bar

Box Jumps (30/24″)

Calories Rowed

 

For Time

 

…Rest 3 minutes

Strength:

Cluster

2-rep max

 

For max load

 

Flexibility/Mobility:

Quad Smash – 1:30/leg

Overhead T-Spine Smash – 2:00

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

Barbell Biceps Smash – 1:00/side

 

 

Post score, time, load, and experiences to comments

Saturday, 24 March 2018

Online Judges Course: Click HERE

 

Conditioning:

2018 CrossFit Games Open WOD 18.5

Complete as many reps as possible in 7 minutes of:

3 Thrusters (100/65)

3 Chest-to-bar Pull-ups

6 Thrusters

6 Chest-to-bar Pull-ups

9 Thrusters

9 Chest-to-bar Pull-ups

12 Thrusters

12 Chest-to-bar Pull-ups

15 Thrusters

15 Chest-to-bar Pull-ups

18 Thrusters

18 Chest-to-bar Pull-ups

…continue increasing by 3 reps of each until time cap is reached

 

For Score

Compare to Saturday, 30 April 2011

Go to games.crossfit.com for complete workout description, standards, Masters 55+ and scaled versions

 

Flexibility/Mobility:

Quad Smash – 1:30/leg

Overhead T-Spine Smash – 2:00

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

Barbell Biceps Smash – 1:00/side

 

 

Post score and experiences to comments

Friday, 23 March 2018

Online Judges Course: Click HERE

 

Conditioning:

Complete as many rounds as possible in 24:00 of:

200m Run

10 Wall-Ball Push-ups

20 Slammers (12/8) @ 2m

10 Box Overs (24/20″)

 

For Score

 

NIGHT CLASS ONLY OPTION:

2018 CrossFit Games Open WOD 18.5

Complete as many reps as possible in 7 minutes of:

3 Thrusters (100/65)

3 Chest-to-bar Pull-ups

6 Thrusters

6 Chest-to-bar Pull-ups

9 Thrusters

9 Chest-to-bar Pull-ups

12 Thrusters

12 Chest-to-bar Pull-ups

15 Thrusters

15 Chest-to-bar Pull-ups

18 Thrusters

18 Chest-to-bar Pull-ups

…continue increasing by 3 reps of each until time cap is reached

 

For Score

Compare to Saturday, 30 April 2011

Go to games.crossfit.com for complete workout description, standards, Masters 55+ and scaled versions

 

Flexibility/Mobility:

Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00

 

Royal Huddleston Burpee Challenge:

Day 48

 

 

Post scores and experiences to comments

Monday, 19 March 2018

 

Conditioning:

Option 1:

2018 CrossFit Games Open WOD 18.4

For time*:

21 Deadlifts (225/155)

21 Handstand Push-ups

15 Deadlifts (225/155)

15 Handstand Push-ups

9 Deadlifts (225/155)

9 Handstand Push-ups

…then…

21 Deadlifts (315/205)

50-ft. Handstand Walk

15 Deadlifts (315/205)

50-ft. Handstand Walk

9 Deadlifts (315/205)

50-ft. Handstand Walk

 

Time cap: 9 minutes

Go to games.crossfit.com for complete workout description, standards, Masters 55+ and scaled versions

*For score if cap is reached

Registered Games athletes Click HERE to enter your score on games site by 1900 Monday

 

Option 2:

Partner WOD*

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

10 Wall-Ball Shots (25/16) @ (10/9′)

8 Kettlebell Swings (72/53)

10 Calories Rowed

8 Fat Bar Front Rack Lunges (110/70)

10 Box Overs (24/20″)

 

For Score

*Alternate exercises

 

Flexibility/Mobility:

Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

Hamstring Floss – 1:30/side

 

 

Post time, score, and experiences to comments

Saturday, 17 March 2018

Online Judges Course: Click HERE

 

Conditioning:

2018 CrossFit Games Open WOD 18.4

For time*:

21 Deadlifts (225/155)

21 Handstand Push-ups

15 Deadlifts (225/155)

15 Handstand Push-ups

9 Deadlifts (225/155)

9 Handstand Push-ups

…then…

21 Deadlifts (315/205)

50-ft. Handstand Walk

15 Deadlifts (315/205)

50-ft. Handstand Walk

9 Deadlifts (315/205)

50-ft. Handstand Walk

 

Time cap: 9 minutes

Go to games.crossfit.com for complete workout description, standards, Masters 55+ and scaled versions

*For score if cap is reached

 

Flexibility/Mobility:

Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

Hamstring Floss – 1:30/side

 

 

Post time, score, and experiences to comments

Wednesday, 07 March 2018

Online Judges Course: Click HERE

 

Strength & Conditioning

3 rounds of:
6 Pull-ups
6 squat snatches (75/53)

Then, 3 rounds of:
7 Pull-ups
5 squat snatches (115/73)

Then 3 rounds of:
8 Pull-ups
4 squat snatches (135/93)

Then 2 rounds of:
9 Pull-ups
3 squat snatches (165/103)

Then 2 rounds of:
10 Pull-ups
2 squat snatches (195/123)

Then 2 rounds of:
11 Pull-ups
1 squat snatch (225/143)

 

For Time

30:00 cap

 

Flexibility:

Sink Mobilization – 2:00

Couch Stretch – 1:30/side

Spine Smash – 2:00

 

Royal Huddleston Burpee Challenge:

Day 32

 

 

Post time and experiences to comments

Saturday, 03 March 2018

Online Judges Course: Click HERE

Conditioning:

2018 CrossFit Games WOD 18.2 & 18.2a

18.2

1-2-3-4-5-6-7-8-9-10 rep rounds for time of:

Dumbbell Squats (50/35)*

Bar-facing Burpees

18.2a

1-rep max Clean

 

Time cap is 12:00 to complete both 18.2 AND 18.2a

*Use one dumbbell for each hand.

WOD courtesy of games.crossfit.com

For full standards explanation and Masters standards, click HERE

 

Flexibility/Mobility:

Quad Smash – 1:30/leg

Reclined Spinal Twist – 1:30/side

Couch Stretch – 1:30/leg

 

 

Post time, max load, and experiences to comments

Tuesday, 27 February 2018

Online Judges Course: Click HERE

Skill:

Jump Rope

10 rounds of:

20 seconds Max Double Unders

40 seconds rest

 

For score

 

Strength & Conditioning:

Every 90 seconds perform 1 cycle of*:

1 Deadlifts

1 Power Clean

1 Hang Squat Clean

1 Jerk

 

For max load

* Start at (95/63). Each round add (20/10).

 

Flexibility/Mobility:

Reclined Spinal Twist – 1:30/side

Half Straddle – 1:30/side

Pike Stretch – 1:30

20 Slow PVC pipe passovers

 

 

Post score, max load, and experiences to comments