Monday, 18 March 2024

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

Saturday, 16 March 2024

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

Monday, 11 March 2024

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

Saturday, 09 March 2024

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

 

Friday, 08 March 2024

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

Tuesday, 05 March 2024

Take the CrossFit  Judges Course HERE!

 

Conditioning:

Every minute on the minute, for 8 minutes, perform:

Odd minutes: 15 Wall ball shots (20/14) @ (10/9′)

Even minutes: 12/10 Calories biked

 

…Rest 2-minutes and then…

 

Every minute on the minute, for 8 minutes, perform:

Odd minutes: 15 Toes-to-bar

Even minutes: 12 Box jump overs (24/20″)

 

…Rest 2-minutes and then…

 

Every minute on the minute, for 8 minutes, perform:

Odd minutes: 10 Thrusters (95/63)

Even minutes: 12/10 Calories biked

 

For completion

 

 

Post results and experiences to comments

Monday, 04 March 2024

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

Saturday, 02 March 2024

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Conditioning:

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

 

Friday, 01 March 2024

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Endurance:

Athlete’s choice…

Option 1:

Run 400m – 800m – 200m – 1200m – 200m – 800m – 400m

Rest 3:00 between each

 

For total time

(40:00 cap)

 

Option 2:

Row 500m – 1000m – 250m – 1500m – 250m – 1000m – 500m

Rest 3:00 between each

 

For total time

(40:00 cap)

 

Option 3:

Bike 1200m – 2400m – 600m – 3600m – 600m – 2400m – 1200m

Rest 3:00 between each

 

For total time

(40:00 cap)

 

Option 4:

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

Wednesday, 28 February 2024

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Overhead Squat

10 reps @ 50%

10 reps @ 60%

10 reps @ 70%

 

For quality

 

Conditioning:

5-4-3-2-1 rep rounds of:

Deadlifts (275/183)

Strict handstand push-ups

 

2 round* for time

(13:00 cap)

*Rest 3:00 between rounds

 

 

Post results and experiences to comments

Monday, 26 February 2024

Throwback to 2017 Open 17.1 when DB snatches were introduced!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD*

Complete as many reps as possible in 6-minutes of:

2-4-6-8-10-12….

Clean and Jerk (115/73)

Chest-2-bar pull-ups

 

For score

 

…rest 4:00, then…

 

14-12-10-8-6-4-2-2-4-6-8-10-12-14 rep rounds of:

Clean and Jerk (155/103)

Bar-facing-burpees

 

For time

 

 

Post results and experiences to comments

Saturday, 24 February 2024

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Accessory Work:

10 Double dumbbell* Bulgarian split squats (5/leg)

1:00 Rest

 

5 Rounds for quality

*Increase dumbbell weight each round

 

Conditioning:

As many rounds as possible in 5 minutes of:

8 Alternating dumbbell hang clean and jerks (50/35)

10 Wall ball shots (20/14)@ (10′)

12 Shuttle runs (25’ down and back =1)

 

3 Rounds for score, Rest 3-minutes between rounds

 

 

Post results and experiences to comments

Friday, 23 February 2024

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

Wednesday, 21 February 2024

Ladies of Galantine’s 2024!

Join us 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!

 

Strength:

Overhead Squat

5 reps @ 30%

5 reps @ 45%

5 reps @ 60%

5 reps @ 70%

5 reps @ 80%

 

For quality

(each set performed on a 2:00 clock)

 

Conditioning:

Complete as any reps as possible in 7-minutes of:

4 Double dumbbell thrusters (2×50/35)

6 Toes-to-bar

24 Double unders

 

…rest 4-minutes, then…

 

Complete as any reps as possible in 7-minutes of:

50-ft Double dumbbell front rack walking lunges (2×50/35)

9 Box jumps (24/20″)

3 Strict handstand push-ups

 

 

Post results and experiences to comments