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Saturday, 20 January 2024

19 January 2024 by 2 Comments

Join us today, 20 January 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

Every minute on the minute, perform the following:

Minute 1: Partner A: Max reps kettlebell swings (70/53)

Minute 2: Partner B: Max reps kettlebell swings (70/53)

Minute 3: Partner A: Max distance single-arm suitcase carry each side* (70/53)

Minute 4: Partner B: Max distance single-arm suitcase carry each side* (70/53)

Minute 5: Partner A: 1 Round of strict “Partial Cindy”**

Minute 6: Partner B: 1 Round of strict “Partial Cindy”**

Minute 7: Partner A: Max reps GHD sit-ups

Minute 8: Partner B: Max reps GHD sit-ups

Minute 9: Partner A: Max calories biked

Minute 10: Partner B: Max calories biked

 

3 Rounds for score

*Athlete must switch arms every 50 ft

**Strict “Partial Cindy” is 3 strict pull-ups, 6 push-ups, 9 squats

 

 

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

Tuesday, 16 January 2024

15 January 2024 by 11 Comments

Join us on Saturday, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Endurance:

1:00 Max calories bike

Rest 0:30

1:00 Max Burpee box jump overs (24/20″)

Rest 0:30

 

2 rounds for score

 

…Rest 2:00, then…

 

1:00 Max calories ski or row

Rest 0:30

1:00 Max shuttle runs (25′ = 1)

Rest 0:30

 

2 rounds for score

 

…Rest 2:00, now repeat…

 

For scores*

*Athletes will post 4 scores. Score for each segment is calories + reps.

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, EMOM, Monostructural

Tuesday, 09 January 2023

8 January 2024 by 10 Comments

Join us this Friday, 12 January, for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

 

Conditioning:

CrossFit Games Open WOD 14.1

As many rounds and reps as possible in 10 minutes of the following:

30 Double-unders

15 Power snatches (75/53)

 

For score

Compare to Saturday, 01 March 2014

 

…Rest 6-minutes and then…

 

Every minute on the minute, for 8 minutes, complete the following:

Odd minutes: 15 V-ups

Even minutes: One max set unbroken toes-to-bar

 

For score

 

 

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Filed Under: 6-10 min, AMRAP, Couplet/Triplet, CrossFit Games WOD, EMOM, Gymnastics WOD, Lifting, Skill

Saturday, 06 January 2024

5 January 2024 by 3 Comments

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Conditioning:

3-Person Team WOD, equal work required

Buy in:

As many reps as possible in 3 minutes of:

Rope climbs (13′)

 

For score

 

…Rest 2:00 minutes and then…

 

As many rounds and reps as possible in 21-minutes of the following:

18 Devil presses (2 x 50/35)

36 Wall balls (20/14) @ (10/9′)

18 Power cleans (155/103)

 

For score

 

…Rest 2:00 minutes and then…

 

Sell out:

3:00 Max calories biked

 

For score

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, Lifting, Monostructural, Strength/Speed, Team WOD

Wednesday, 03 January 2024

2 January 2024 by 8 Comments

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Skill:

10/side Single-arm kettlebell rows

10 Double dumbbell pike-seated top-to-top strict press

1:00 Rest

 

4 Rounds for quality

 

Conditioning:

As many rounds and reps as possible in 14-minutes of the following:

14/11 Calories rowed or skied

14 Deadlifts (185/123)

28 Crossover single-unders

 

For score

 

 

 

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Filed Under: 11-15 min, AMRAP, Couplet/Triplet, Monostructural

Saturday, 30 December 2023

29 December 2023 by 4 Comments

Class on Monday, January 1st is at 0900 ONLY. Happy New Year!

 

Conditioning:

4-person Team* WOD

“Last jubilee of 2023!”

Complete as many reps as possible in 5-minutes* of:

Max reps double unders

 

…rest 2:00, then…

12-minutes of max calories*

 

…rest 2:00, then…

Complete as many reps as possible in 5-minutes* of:

Crossover single unders

 

…rest 2:00, then…

12-minutes of max calories*

 

…rest 2:00, then…

Complete the remaining reps* with:

Single unders

 

For time

*The total of the calories and reps need to equal 2023. Two teammates are working at a time. Athletes can choose their machine, and may switch at any time.

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, CFE, Monostructural, Partner WOD, Team WOD

Friday, 29 December 2023

28 December 2023 by 7 Comments

Join us today, Friday, December 29th for a FREE trial WOD!

No fitness experience is needed. We can modify everything!

Class on Monday, January 1st is at 0900 ONLY. Happy New Year!

 

Conditioning:

Complete as many reps as possible in 2-minutes of:

4 Bar muscle-ups

8 Alternating DB box step-ups (2×50/35) @ (24/20″)

Max rep squat cleans in remaining time (185/123)

 

5 sets for score*

*Rest 2:00 between sets

 

 

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Filed Under: 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Skill, Strength/Speed

Friday, 22 December 2023

21 December 2023 by 3 Comments

 

Conditioning:

Partner WOD

Complete as many rounds and reps, alternating exercises, in 5-minutes of:

16 Crossover singles

8 GHD sit-ups

4 Burpees

 

…Rest 3-minutes, then…

 

Complete as many rounds and reps, alternating exercises, in 5-minutes of:

2 Rope climbs

4 Goblet squats (72/53)

8/6 Calories biked

 

For Score

 

Strength:

Every 90 seconds, perform 1 Back Squat*

 

For max load

*Weight starts at 28% of 1RM, increase by 10% for the first 12:00, then by 5% every set until failure

 

 

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Filed Under: 1-RM, 11-20 min, 6-10 min, AMRAP, Bodyweight, Couplet/Triplet, Monostructural, Partner WOD

Wednesday, 20 December 2023

19 December 2023 by 9 Comments

Join us this Saturday, 23 Dec at 0900 for a FREE class!

No experience is needed, everyone is invited!

 

Strength:

Every 2-minutes perform:

Pause Front Squat + 1.25 Front Squat

4 sets performed at 62, 67, 72, 77%

…immediately followed by (maintaining EMOM)…

1 Front squat @ 82%

1 Front squat @ 87%

1 Front squat @ 92%

 

For quality

 

Conditioning:

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

Total calories (bike/ski/row)

 

For score

*At minutes 3, 6, 9, 12,15, and 18, stop the AMRAP and perform one round of the following, and then return to calorie AMRAP:

5 Double DB shoulder to overhead (2×70/50)

10 Double DB Deadlifts

50-ft Double DB Farmer Carry

 

 

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Filed Under: 16-20 min, AMRAP, CFE, Couplet/Triplet, EMOM, Lifting, Monostructural, Strength/Speed

Tuesday, 05 December 2023

4 December 2023 by 5 Comments

Join us this Saturday, Dec 9th at 9 am for a FREE class!

Also, join us on Dec 9th at 6 pm for our Annual Christmas Potluck Party!

 

Skill:

Accessory/ Shoulder Warm-Up:

“Shoulder Blaster”

10 Side-lying shoulder flexion*

10 Side-lying shoulder adduction*

10 Side-lying external rotation*

 

2 sets/side

*Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.

 

Conditioning:

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

5-10-15-20-25…

Toes-to-bar/GHD sit-ups*

15 Overhead squats (95/63)

75 Double unders/Crossover single unders*

 

For score

*On odd rounds do T2B and double unders. On even rounds do GHD SU and crossovers.

 

 

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

Friday, 01 December 2023

30 November 2023 by 5 Comments

Join us today, Friday, 01 December for a FREE class!

No experience is needed and everyone is welcome!

 

Conditioning:

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

25 Deadlifts (115/78)

20 Alternating stationary back rack lunges (115/78)

15 Bar-facing burpees

10 Hang power cleans (115/78)

5 Strict pull-ups

 

For score

 

Accessory/Core Work

0:45 Hollow hold

1:00 Rest

0:45 Side low plank hold (right)

1:00 Rest

0:45 Side low plank hold (left)

1:00 Rest

0:45 Arch hold

1:00 Rest

 

2 Rounds for quality

 

 

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Filed Under: 11-15 min, AMRAP, Lifting, Skill, Strength/Speed

Tuesday, 28 November 2023

27 November 2023 by 3 Comments

Join us this Friday, 01 December for a FREE class!

No experience is needed and everyone is welcome!

 

Strength:

Strict Press

5 @ 60% of 1-Rm

5 @ 65%

3 @ 70%

3 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

 

For quality

 

Endurance:

3:00 Row

1:00 Rest

3:00 Bike

1:00 Rest

2:00 Row

1:00 Rest

2:00 Bike

1:00 Rest

1:00 Row

1:00 Rest

1:00 Bike

 

 

For total calories

 

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Filed Under: 11-20 min, AMRAP, Couplet/Triplet, Lifting, Monostructural

Tuesday, 21 November 2023

20 November 2023 by 2 Comments

We will be closed Thanksgiving Day.

One class at 0900 on Friday, 24 Nov.

Join us this Saturday, 25 Nov, for a FREE class at 0900!

No experience needed and everyone welcome!

 

Endurance:

Partner WOD

As many calories and reps as possible in 30-minutes of the following:

10 Box jumps (24/20″)

10 Kettlebell swings (53/35)

30 Double-unders

 

For scores*

*One partner completes amrap while the other partner bikes for max calories. Partners must switch after each full round of the amrap.

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, Monostructural, Partner WOD

Monday, 20 November 2023

19 November 2023 by 6 Comments

We will be closed Thanksgiving Day.

One class at 0900 on Friday, 24 Nov.

Join us this Saturday, 25 Nov, for a FREE class at 0900!

No experience needed and everyone welcome!

 

Conditioning:

“Incredible Hulk”

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

5 Deadlifts* (115/73)

5 Hang power cleans

5 Front squats

5 Push-press

5 Back squats

 

For score

*use same barbell and weight throughout workout

 

 

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Filed Under: 16-20 min, AMRAP, Hybrid, Lifting, Strength/Speed
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