You are here: Home / Archives for 16-20 min

Tuesday, 23 April 2024

22 April 2024 by 2 Comments

Join us for FREE on Friday, April 26th!

No fitness experience is needed, and everyone is welcome!

 

Conditioning:

2024 CrossFit Games Quarterfinals WOD 4

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks (135/83)

…Rest 1 minute…

10 clean and jerks (185/123)

…Rest 1 minute…

10 clean and jerks (225/153)

…Rest 1 minute…

Max-reps clean and jerks in time remaining (245/163)

 

For score

 

Endurance:

400m Run

25/20 Cal ski

25/20 Cal bike

25/20 Cal row

 

2 Rounds for time

(16:00 cap)

 

 

Post results and experiences to comments

Filed Under: 11-15 min, 16-20 min, Bodyweight, CFE, CrossFit Games WOD, Lifting, Monostructural

Monday, 08 April 2024

7 April 2024 by 4 Comments

Sign up to compete or volunteer at Festivus HERE!!

Join us for our FREE days in April, Sat the 13th and Fri the 26th!

No fitness experience is needed and everyone is welcome!

Accessory Work:

10/side Kettlebell goblet hold bulgarian split squats*

1:30 Rest

3 Sets for quality

*Increase weight each round or stay the same weight each round

 

Conditioning:

10 Toes to bar

10 Overhead squats (95/63)

 

10 Rounds for time

(20:00)

 

 

Post results and experiences to comments

Filed Under: 16-20 min, Couplet/Triplet, Gymnastics WOD, Lifting, Skill

Wednesday, 27 March 2024

26 March 2024 by 8 Comments

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

3 Rounds of:

10 Deadlifts (185/123)

50-ft Handstand walk

For time

 

..Rest 4-minutes and then…

 

3 Rounds of:

8 Deadlifts (225/153)

5 Strict handstand push-ups

For time

 

..Rest 4-minutes and then…

 

3 Rounds of:

6 Deadlifts (275/183)

5 Wall-walks

 

For time

 

 

Post results and experiences to comments

Filed Under: 0-5 min, 16-20 min, 6-10 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting

Tuesday, 26 March 2024

25 March 2024 by 8 Comments

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

3 rounds of:

6 Strict pull-ups

10 Box jumps (30/24″)

…rest 2:00, then…

2 rounds of:

9 Strict pull-ups

18 Box overs (30/24”)

…rest 2:00, then…

1 round of:

12 Strict pull-ups

24 Box overs (24/20″)

 

For time

 

Endurance:

27-24-21-18

Calories rowed

Rest 1:1 between rounds

 

For time

 

 

Post results and experiences to comments

Filed Under: 16-20 min, 20+ min, 6-10 min, Bodyweight, CFE, Couplet/Triplet, Gymnastics WOD, Monostructural

Monday, 18 March 2024

17 March 2024 by 4 Comments

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

Option 1:

2024 CrossFit Games Open WOD 24.3

5 rounds of:

10 Thrusters (95/65)*

10 Chest-to-bar pull-ups

…rest 1:00, then…

5 rounds of:

7 Thrusters (135/95)*

7 Bar muscle-ups

 

For time

*Weight increases in second part for all divisions

Description and Standards can be found HERE

 

Option 2:

10 Alternating dumbbell snatch (50/35)

15/12 Calories rowed

10 Burpees-over-rower

Rest 1:00

 

7 rounds for time

 

 

Post results and experiences to comments

Filed Under: 11-15 min, 16-20 min, 20+ min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting, Monostructural, Skill, Strength/Speed

Tuesday, 12 March 2024

11 March 2024 by 5 Comments

Take the CrossFit  Judges Course HERE!

 

Conditioning:

5 Sets (0:40 on/0:20 off)(20-minutes)

Minute 1: Max* calories biked

Minute 2: Max box jump overs (24/20″)

Minute 3: Max toes to bar/bar muscle ups**

Minute 4: Max wall walks

 

For quality and practice pacing

*Max is a relative term here. Choose a calorie/rep goal that you think you can hit consistently throughout the whole 5 sets.

**Rounds 1, 3, and 5 do toes-to-bar. Rounds 2 and 4 do bar muscle-ups.

 

 

Post results and experiences to comments

Filed Under: 16-20 min, AMRAP, Bodyweight, Gymnastics WOD, Monostructural, Skill

Monday, 11 March 2024

10 March 2024 by 8 Comments

Take the CrossFit  Judges Course HERE!

Option 1:

2024 CrossFit Games Open WOD 24.2

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

300m Row

10 Deadlifts (185/125)

50 Double unders

 

For score

Description and Standards can be found HERE

 

 

Option 2:

As many rounds and reps as possible in 20-minutes of the following:

10 Plate push-ups

15 GHD sit-ups

20 Wall-ball cleans (20/14)

25 Kettlebell swings (50/35)

300m Run

 

For score

(76 pts/rd – Each 50m run worth 1 pt.)

 

 

Post results and experiences to comments

Filed Under: 16-20 min, AMRAP, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Lifting, Monostructural

Saturday, 09 March 2024

8 March 2024 by 1 Comment

Take the CrossFit  Judges Course HERE!

 

Conditioning:

2024 CrossFit Games Open WOD 24.2

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

300m Row

10 Deadlifts (185/125)

50 Double unders

 

For score

Description and Standards can be found HERE

 

 

Post results and experiences to comments

 

Filed Under: 16-20 min, AMRAP, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Lifting, Monostructural

Friday, 08 March 2024

7 March 2024 by 2 Comments

MP Masters eagerly watching the 24.2 announcement!!

Take the CrossFit  Judges Course HERE!

Option 1:

2024 CrossFit Games Open WOD 24.2

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

300m Row

10 Deadlifts (185/125)

50 Double unders

 

For score

Description and Standards can be found HERE

 

Option 2:

2024 CrossFit Games Open WOD 24.2 Strategy and Practice

Several options will be discussed at the gym for this option

 

Option 3:

Endurance:

2:00 Bike

2:00 Row

2:00 Ski

2:00 Rest

 

4 Rounds for quality and pacing

 

 

Post results and experiences to comments

Filed Under: 16-20 min, AMRAP, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Lifting, Monostructural

Monday, 04 March 2024

3 March 2024 by 10 Comments

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Option 1:

As many rounds and reps as possible in 25-minutes of the following:

25/20 Calories rowed

15 Kettlebell goblet squats (53/35)

25/20 Calories skied

15 GHD sit-ups

25/20 Calories biked

 

For score

 

Option 2:

2024 CrossFit Games Open WOD 24.1

21 Dumbbell snatches, arm 1 (50/35)

21 Lateral burpees over dumbbell

21 Dumbbell snatches, arm 2

21 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 1

15 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 2

15 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 1

9 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 2

9 Lateral burpees over dumbbell

 

For time

(15:00 cap)

Standards and WOD description click HERE

 

 

Post results and experiences to comments

Filed Under: 11-15 min, 16-20 min, AMRAP, Bodyweight, Couplet/Triplet, CrossFit Games WOD, Monostructural

Friday, 23 February 2024

22 February 2024 by 7 Comments

Join us TODAY, Friday, 23 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

2 Bar muscle-ups

3 Wall-walks

4 Deadlifts (315/223)

 

10 Rounds for time

(20:00 cap)

Compare to Monday, 01 May 2023

 

 

Post results and experiences to comments

Filed Under: 16-20 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Skill

Saturday, 17 February 2024

16 February 2024 by 1 Comment

ATTENTION ALL LADIES!

Join us TONIGHT, 17 February for GALENTINES!

Join us today Saturday, 17 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

“The Devil Wears Prada” 

Partner WOD, equal work:

As many rounds and reps as possible in 20-minutes of the following:

24 Calories rowed/biked/or skied (athlete’s choice)

24 Alternating single-arm devil presses (50/35)

24 Box jumps (20″)

 

For score

(72 points per round)

 

 

Post results and experiences to comments

Filed Under: 16-20 min, AMRAP, Bodyweight, Bring a Friend WOD, Couplet/Triplet, Monostructural

Saturday, 10 February 2024

9 February 2024 by 3 Comments

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

2024 Monster Games Online Qualifier WOD-Intermediate Version

“Better Than Revenge”

10 Burpee shuttle runs (50-ft)

20 Pull-ups

50-ft Single-arm dumbbell overhead walking lunge (50/35)*

 

5 Rounds for time

*Add 25-ft walking lunges each round… 50, 75, 100, 125, 150

 

 

Post results and experiences to comments

Filed Under: 16-20 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, Gymnastics WOD

Tuesday, 06 February 2024

5 February 2024 by 8 Comments

Join us on Friday, 09 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD, equal work

20 Bar muscle-ups

40 Calories biked

50 Toes to bar

200-ft D-ball bear hug carry (100/70)

 

 

2 Rounds for time

(25:00 cap)

 

 

Post results and experiences to comments

Filed Under: 16-20 min, 20+ min, Bodyweight, Gymnastics WOD, Partner WOD, Skill
Next Page »