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Monday, 22 April 2024

21 April 2024 by 4 Comments

Join us for FREE on Friday, April 26th!

No fitness experience is needed, and everyone is welcome!

 

Conditioning:

2024 CrossFit Games Quarterfinals WOD 3

3 rounds of:

10 Handstand push-ups

20 Toes-to-bar

…then without rest…

2 rounds of:

10 Strict handstand push-ups

5 Rope climbs (15′)

…then without rest…

1 round of:

10 Chest-to-wall handstand push-ups

20 Ring muscle-ups

 

For time

(15:00 cap)

 

Accessory:

12 Single Leg Kettlebell Crossover Deadlifts (6/6)

2:00 Rest

 

3 Sets for quality

*Weight each set can be increased based on feel or the same weight throughout all sets

 

 

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Filed Under: 11-15 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Skill

Friday, 19 April 2024

18 April 2024 by 6 Comments

This Friday 1730 and Saturday 0900 classes canceled because we are hosting Festivus Games!

Join us for FREE on Friday, April 26th!

No fitness experience is needed and everyone is welcome!

 

Conditioning:

“CrossFit Games 2024 Indy/Age Group Quarterfinals WOD 1”

1:00 Max reps snatches (135/83)

1:00 Max calories rowed

1:00 Max double dumbbell box step ups (2 x 50/35)(20″)

1:00 Rest

 

4 Rounds for max score

 

Core Work:

0:30 Hollow hold

0:30 Rest

0:30 Low plank

0:30 Rest

0:30 Max reps v-ups

0:30 Rest

 

3 Rounds for quality

 

 

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Filed Under: 11-15 min, AMRAP, Competition WOD, Couplet/Triplet, CrossFit Games WOD, EMOM, Lifting, Skill, Strength/Speed

Wednesday, 17 April 2024

16 April 2024 by 4 Comments

This Friday 1730 and Saturday 0900 classes canceled because we are hosting Festivus Games!

Join us for FREE on Friday, April 26th!

No fitness experience is needed, and everyone is welcome!

 

Partner WOD*

“Last minute changes”

800m Row

70 Wall-Ball Sit-up Throws (16/14/12)* at 5m

60 Plate-facing Burpees

200 Double Unders

60 One-arm alternating Kettlebell Lunges (53/35)

70 Wall-Ball Volleyball Throws (25/20/16) @ 8′

800m Row

 

For Time

Compare to Wednesday, 25 April 2018

*Equal work and only one partner working at a time throughout WOD, except WB throws.

(A/B/C): A is male Rx, B is co-ed Rx, C is female Rx

 

…rest 3 minutes, then…

As a partner team, find max calories biked in 5 minutes

 

 

For time and score

 

 

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Filed Under: 20+ min, AMRAP, Hybrid, Partner WOD

Saturday, 13 April 2024

12 April 2024 by 4 Comments

Sign up to compete or volunteer at Festivus HERE!!

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

No fitness experience is needed and everyone is welcome!

 

Conditioning:

As many rounds and reps as possible in 15-minutes, of the following:

15 Calories rowed

10 Double dumbbell thrusters (2 x 50/35)

50 Single-unders

10 Burpee box jump overs (24/20″)

15 Calories biked

 

For score

(100 points per round)

 

Strength:

Thruster

Warm up to 65%, and then do this on an E2MOM clock:

5 @ 65% of 1-Rm thruster

5 @ 70%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

 

For quality

 

 

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Filed Under: 11-15 min, AMRAP, Bodyweight, Lifting, Skill

Wednesday, 03 April 2024

2 April 2024 by 5 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!

 

Conditioning:

Partner WOD (equal work on each movement)

As many rounds and reps as possible in 8-minutes of:

20 Alternating dumbbell hang clean and jerk (50/35)

10 Bar muscle-ups

 

…Rest 3 minutes and then…

 

As many rounds and reps as possible in 8-minutes of:

20 Double dumbbell shoulder to overhead (2 x 50/35)

20 Chest-to-bar pull-ups

 

…Rest 3 minutes and then…

 

As many rounds and reps as possible in 8-minutes of:

20 Devil presses (2 x 50/35)

30 Toes-to-bar

 

For scores

 

 

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Filed Under: 20+ min, 6-10 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Partner WOD, Skill

Friday, 22 March 2024

21 March 2024 by 4 Comments

Sign up to compete or volunteer at Festivus HERE!!

 

2024 Spring Festivus WODs 2 & 3

Strength:

“The Walking Dead”

For Load

5-reps at 8 stations Every Minute on the Minute Deadlift Ladder

EMOM, athletes will perform 5 consecutive reps at one station. If successful, at the turn of the minute, the athlete will proceed to the next bar and perform 5 consecutive deadlifts. Once the athlete has successfully made it through 7 stations, they will perform 5 consecutive deadlifts at the 8th, and then get extra points for any additional deadlifts they perform in the remaining part of the minute. The additional deadlifts do not have to be consecutive.

There will be barbells ranging from 75# to 315#. Athletes will choose what path to follow.

 

Conditioning:

“3-6-9, It’s All Fine”

3 Lateral burpees over the bar

6 Hang power cleans*

9 Alternating front rack lunges*

 

3 Rounds for time

(4:00 cap)

*Intermediate: (95/65), Beginner: (65/45), unweighted lunges

 

 

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

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

 

 

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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

Saturday, 16 March 2024

15 March 2024 by 3 Comments

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

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

 

 

Post results and experiences to comments

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

Wednesday, 13 March 2024

12 March 2024 by 2 Comments

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

2024 Festivus 3-person Team WODs*

“I got 99 problems”

99 Double Unders

99 Wall-ball shots (20/14) @ (10/9′)

99 Toes-above-hips

99 Burpees

99 Russian kettlebell swings (53/35)

 

For time

(15:00 cap)

*Equal worked is NOT required. Only one person working at a time.

 

…Rest 5:00, then…

 

3-person Team WOD*

“What goes up, must come down”

75 Calories rowed

60 2-person synchro step-ups (24/20″)

45 2-person synchro plate ground-to-overhead (45/25)

30 3-person synchro sit-ups

 

For time

(10:00 cap)

*Equal worked is NOT required.

 

 

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Filed Under: 11-15 min, 6-10 min, AMRAP, Bodyweight, Chipper, Competition WOD, Lifting, Monostructural, Team WOD

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.

 

 

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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.)

 

 

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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

 

 

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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

 

 

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