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Wednesday, 16 February 2022

15 February 2022 by 5 Comments

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

 

Skill:

Pull-up work

4 Weighted strict pull-ups (athlete choses a tough weight, but a weight they can go unbroken for all 4 reps)

0:30 Rest

8 Strict pull-ups (unweighted)

0:30 Rest

16 Ring rows

2:00 Rest

 

3 Rounds for quality

 

 

Conditioning:

Partner WOD*

Run 800m

20 Power Cleans (135/93)

20 Abmat Butterfly Sit-up

Bike 1200m

30 Shoulder to Overhead (95/65)

30 Kettlebell goblet squats (55/35)

Row 600m

40 Hand-release Push-ups

40 Box Overs (24/20″)

Ski 400m

50 Weighted stationary lunges (45/35)

50 Double Unders

 

For Time

(20:00 cap)

*Equal work. One person working at a time. Tag between exercises. Athletes use one barbell, weight must be removed.

 

 

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Filed Under: 16-20 min, 20+ min, Bodyweight, Chipper, Gymnastics WOD, Lifting, Monostructural

Saturday, 12 February 2022

11 February 2022 by 3 Comments

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

Join us today, 12 February, for a FREE WOD at 0900!!

 

Conditioning:

Partner WOD*

10 Rope climbs

40 Calories skied

40 Double dumbbell thrusters (50/35)

50 Calories biked

50 Sit-up slammers (12/8)

60 Calories rowed

150-ft Kettlebell farmers carry (97/62)

100-ft Handstand walk*

 

For time and score

*Rep counts are team total, each partner does half. Equal work. Tag between exercises. One partner performs their reps of WOD movement, while the other partner performs burpees. Post total number of burpees as score. For scaled option on HS walk, perform 300-ft Bear crawl.

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Bring a Friend WOD, Chipper, Gymnastics WOD, Monostructural, Partner WOD

Tuesday, 01 February 2022

31 January 2022 by 10 Comments

2014 Flashback!

Ladies, join us this Saturday evening at 5:30pm for Galentines!

 

Conditioning:

CrossFit Games Open WOD 14.4

Complete as many rounds as possible in 14 minutes of:

60 Calorie Row

50 Toes-2-Bar

40 Wall-Ball Shots (20/14) @ (10/9′)

30 Cleans (135/93)

20 Muscle-ups

 

For score

Compare to Saturday, 22 March 2014

 

 

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Filed Under: 11-20 min, 20+ min, Chipper, CrossFit Games WOD, Gymnastics WOD, Lifting, Skill, Strength/Speed

Wednesday, 19 January 2022

18 January 2022 by 3 Comments

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

 

Skill:

25-ft Handstand walking*

Rest 1:00

 

5 rounds for quality

*Progressions will be posted at the gym

 

Conditioning:

Rowing “Crazy Train” (Partner version)

800m Row*

20 Thrusters*

20 Sumo Deadlift High Pull

20 Push Jerks

20 Overhead Squats

20 Front Squats

20 Power Snatches

800m Row

 

For Time

(25:00 cap)

 

* All exercises use the same load. Row is 400m each partner, with one partner rowing at a time. All exercises, other than the row, are synchronized, including the burpees.

Athletes stop and perform 3 bar-over-burpees at the beginning of each minute.

Rx weight: (95/63)

Masters 55 and up Rx Weight: (75/53)

 

 

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Filed Under: 20+ min, Bodyweight, Chipper, Gymnastics WOD, Lifting, Monostructural, Skill

Monday, 17 January 2022

16 January 2022 by 10 Comments

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

 

Conditioning:

“MLK Day”

63 Cleans (95/63)

64 Wall ball shots (20/14)@(10/9′)

64 Pull-ups

65 Kettlebell swings (53/35)

68 Front squats (95/63)

 

For time

Compare to Monday, 18 January 2021

 

This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.

The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.⁠

 

 

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Filed Under: 20+ min, Birthday WOD, Bodyweight, Chipper, Holiday WOD, Lifting

Friday, 07 January 2022

6 January 2022 by 8 Comments

Join us for a FREE WOD today at any of the following class times:

0530, 0630, 0845, 1200, 1730

 

Conditioning:

Partner WOD

100 Double unders

90 Sit-ups

80 Calories rowed

70 Box overs (20″)

60 Shoulder-to-overhead (95/63)

50 Calories biked

40 Burpees-over-bar

30 Pull-ups

20 Calories skied

100m Wall-ball overhead walking lunges (20/14)

 

For time

 

 

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Filed Under: 20+ min, Bodyweight, Bring a Friend WOD, Chipper, Gymnastics WOD, Lifting, Monostructural, Partner WOD

Tuesday, 04 January 2022

3 January 2022 by 9 Comments

Join us for a FREE drop-in day this Friday, 07 January!

Conditioning:

9 Rope climbs (12′)

15 Double dumbbell shoulder-to-overhead (50/35)

21 Double dumbbell front squats

50′ Double dumbbell overhead walking lunges

 

For time

(10:00 cap)

 

Strength:

Shoulder Press

8 @ 25% 1RM

6 @ 35%

5 @ 45%

4 @ 55%

3 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 85%

 

For quality

 

 

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Filed Under: 6-10 min, Bodyweight, Chipper, Lifting, Strength/Speed

Friday, 17 December 2021

16 December 2021 by 4 Comments

Join us TODAY for a FREE WOD!

Class times: 0530, 0630, 0845, 1200, 1730

 

Skill:

10 Single leg kettlebell crossovers (5/leg)

0:30 Rest

10 Glute bridges with a 0:20 pause at the last rep

0:30 Rest

 

4 Rounds for quality

 

Conditioning:

25/20 Calories ski

30 Push-ups

35 Kettlebell swings (53/35)

40 Wall-ball shots (20/14)@(10/9’)

40/32 Calories biked

35 Kettlebell sumo deadlift high pulls (53/35)*

30 Pull-ups

25/20 Calories rowed

 

For time

(20:00 cap)

*Athletes must use same kettlebell weight for both the kettlebell swings and the sumo deadlifts

 

 

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Filed Under: 16-20 min, Bodyweight, Bring a Friend WOD, Chipper, Skill

Wednesday, 15 December 2021

14 December 2021 by 7 Comments

Join us this Friday for a FREE WOD!

 

Conditioning:

Partner WOD

60 Single arm devil presses (50/35)

40 Dumbbell box step ups (24/20″)(50/35)

20 Rope climbs (12′)

40 Alternating arm dumbbell push-ups

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

 

For time

(35:00 cap)

 

*Special instructions:

Equal work required, one person working at a time. Each athlete uses the same dumbbell throughout workout. On overhead lunges, switch arms every 50-ft

 

 

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Filed Under: 20+ min, Chipper, Partner WOD

Monday, 06 December 2021

5 December 2021 by 6 Comments

Join us this Friday, December 10th at 1800 for our Christmas Party potluck!

Conditioning:

Row 1000m

10 GHD back extensions

15 Squat cleans (95/63)

20 Handstand push-ups

Bike 500m

25 Pull-ups

30′ Handstand walk

35 Double-unders

Ski 250m

 

For time

(15:00 cap)

 

Strength:

Clean

8@25% 1RM

6@35%

5@45%

4@55%

3@65%

3@75%

2@80%

1%85%

1%85%

1%85%

1%85%

 

For quality

 

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Filed Under: 11-15 min, Chipper, Gymnastics WOD, Lifting, Skill

Friday, 26 November 2021

25 November 2021 by 3 Comments

Black Friday will have two WOD times, 0900 and 1200. Saturday class is normal time.

 

“Black Friday”

Partner WOD

20 Clean and Jerks* (175/115)

40 Handstand Push-ups

600m Run (partner A only)*

80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′

200 Double Unders

80 Wall-Ball Throws (20/16/14) @ 5m

600m Run (partner B only)*

40 Kettlebell Swings (70/53)

20 Deadlifts (325/215)

 

For Time

Compare to Friday, 29 November 2019

 

*Special instructions:

-Only one partner working at a time, except during the run/burpee portions.

-Squat C&J

-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches, performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.

-(Male/Co-ed/Female) Rx WB weights

 

 

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Filed Under: 20+ min, Bodyweight, Chipper, Gymnastics WOD, Holiday WOD, Lifting, Monostructural, Partner WOD

Tuesday, 09 November 2021

8 November 2021 by 5 Comments

New profile pic?!

 

Conditioning:

200m Ski erg

40 Grasshoppers

35 Push-ups

30/24 Calories rowed

25 Sit-ups

20 Shoulder press (75/53)

600m Run

15 Pull-ups

10 Ring dips

1200m Bike

 

For time

(20:00 cap)

 

Strength:

Push Jerk

5 reps @ 45%

4 reps @ 60%

3 reps @ 70%

3 reps @ 75%

3 reps @ 75%

3 reps @ 75%

3 reps @ 75%

 

For quality

 

 

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Filed Under: 16-20 min, Bodyweight, Chipper, Gymnastics WOD, Lifting, Monostructural

Saturday, 30 October 2021

29 October 2021 by Leave a Comment

 

Skill:

“Shoulder Blaster”

10 Side lying shoulder flexion*

10 Side lying shoulder adduction*

10 Side lying external rotation*

 

3 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:

“Ignite”

20 Burpees

150 Double-unders

80 Abmat sit-ups

60 Wallball shots (20/14)@(10/9′)

40 Alternating lunges

20 Power cleans (135/93)

200m Row

 

For time

WOD courtesy of https://forgingyouthresilience.org/

 

 

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Filed Under: 16-20 min, 20+ min, Bodyweight, Chipper, Lifting, Skill, Strength/Speed

Wednesday, 20 October 2021

19 October 2021 by Leave a Comment

Make plans to join us this Friday for our next FREE WOD day!

 

Conditioning:

400m Row

12 Ring dips

11 Sumo deadlift high-pull (95/63)

10 Handstand push-ups

9 Snatches (115/78)

800m Run

9 Burpees-over-bar

10 Thrusters (135/93)

11 Pull-ups

12 Alternating pistols

1200m Bike

 

For time

(18:00 cap)

Only one bar can be used.

 

Strength:

Clean

6 reps @ 30%

5 reps @ 45%

4 reps @ 60%

3 reps @ 70%

3 reps @ 75%

2 reps @ 80%

2 reps @ 80%

2 reps @ 80%

 

For quality

 

 

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Filed Under: 16-20 min, Bodyweight, Chipper, Gymnastics WOD, Lifting, Monostructural, Skill, Strength/Speed
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