Couplet/Triplet — Page 3

Monday, 19 February 2024

18 February 2024 by sflynn 6 Comments

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!

Conditioning:

2 Rounds of the following:

As many reps as possible in 3-minutes of:

500/400m Ski

Max reps pull-ups

…rest 1-minute and then…

As many reps as possible in 3-minutes of:

400m Run

Max reps burpee box jump overs (24/20”)

…rest 1-minute and then…

As many reps as possible in 3-minutes of:

500/400m Row

Max reps pistols

…rest 1-minute and then…

As many reps as possible in 3-minutes of:

30/24 Calorie bike

Max reps handstand push-ups

For total score

Post results and experiences to comments

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

Saturday, 17 February 2024

16 February 2024 by White Ape 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

Friday, 16 February 2024

15 February 2024 by White Ape 4 Comments

Solving the world’s problems post-WOD! 😉

ATTENTION ALL LADIES!

Join us Saturday evening, 17 February for GALENTINES!

Join us on 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!

Strength:

Every 2-minutes on the minute, for 10 rounds (20:00 total) perform:

4 Strict Pull-ups

3 Shoulder Press*

For max load

*Each round, increase load

Compare to Monday, 01 April 2019

Endurance:

3-Person Team WOD

15:00 Max calories rowed/biked/skied*

For score

*Team must chose to either row, bike, or ski and then stay on the same machine throughout

Post results and experiences to comments

Filed Under: 11-15 min, AMRAP, Bodyweight, CFE, Couplet/Triplet, EMOM, Lifting

Monday, 12 February 2024

11 February 2024 by White Ape 5 Comments

ATTENTION ALL LADIES!

Join us Saturday evening, 17 February for GALENTINES!

Join us on 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:

Partner WOD

21/18 Calories rowed

15 Burpees over rower

9 Clean & Jerks (115/73)

10 rounds* for time

(40:00 cap)

*Partners alternate rounds

Post results and experiences to comments

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

Saturday, 10 February 2024

9 February 2024 by sflynn 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

Friday, 09 February 2024

8 February 2024 by sflynn 6 Comments

Join us on TODAY 09 Feb at any class for FREE!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Strength:

Snatch OR Clean and jerk (athlete’s choice)

On an EMOM clock:

1 @ 70%

1 @ 75%

1 @ 80%

For quality and technique work

Conditioning:

As many rounds and reps in 7-minutes of the following:

1 Squat snatch (135/93)

3 Power clean and jerk (135/93)

5 Box jump overs (30/24″)

For score

Post results and experiences to comments

Filed Under: 6-10 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, Lifting, Strength/Speed

Wednesday, 07 February 2024

6 February 2024 by sflynn 5 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:

100m Sprint

50-ft Handstand walk

100m Sprint

2:00 Rest

3 Rounds for time

(15:00 cap)

Strength:

Front squat (on E2MOM clock)

5 @ 65% of 1-Rm front squat

5 @ 70%

4 @ 75%

4 @ 80%

3 @ 85%

For quality

Post results and experiences to comments

Filed Under: 11-15 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting

Friday, 02 February 2024

1 February 2024 by White Ape 4 Comments

Join us on Saturday, 03 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Accessory Core Work:

0:30 Hollow hold

0:30 Rest

0:30 Side plank hold (right)

0:30 Rest

0:30 Side plank hold (left)

0:30 Rest

3 Rounds for quality

Conditioning:

Partner WOD

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

10 Shuttle runs (each partner, done at the same time) (25-ft down and back = 1 rep)

10 Synchro deadlifts* (205/143)

10 Wall-walks (equal work required, each partner does 5 reps, split as desired)

For score

(30 points per round)**

*Synchro is at the top of the deadlift only

**Each 50-ft is 1 point

Post results and experiences to comments

Filed Under: 11-15 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Partner WOD, Skill, Strength/Speed

Wednesday, 31 January 2024

30 January 2024 by White Ape 10 Comments

Join us on Saturday, 03 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:

6-5-4-3-2-1-2-3-4-5-6

Thrusters ((135/93)

12-10-8-6-4-2-4-6-8-10-12

Chest-to-bar pull-ups

For time

(25:00 cap)

Post results and experiences to comments

Filed Under: 11-20 min, Couplet/Triplet, Gymnastics WOD, Lifting

Tuesday, 30 January 2024

29 January 2024 by White Ape 5 Comments

Join us on Saturday, 03 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:

As many rounds and reps as possible in 12-minutes of the following:

20/16 Calories rowed

25-ft Double dumbbell front rack lunges (2 x 50/35)

20/16 Calories biked/skied

25-ft Double dumbbell front rack lunges

For score

(50/42 points per round. Each 5-ft of lunges worth 1-point)

Strength:

Deadlift (on an E2MOM clock)

5 @ 40% 1-Rm deadlift

4 @ 50%

3 @ 60%

3 @ 70%

5 @ 80%

For quality

Post results and experiences to comments

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

Saturday, 27 January 2024

26 January 2024 by White Ape 1 Comment

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Conditioning:

20 Shuttle runs (25-ft down AND back = 1 rep)

10 Double dumbbell thrusters (2 x 50/35)

5 Bar muscle-ups

4:00 Rest

4 Rounds for time

(35:00 cap)

Post results and experiences to comments

Filed Under: 20+ min, Couplet/Triplet, Lifting, Skill

Tuesday, 23 January 2024

22 January 2024 by White Ape 7 Comments

Join us on Friday, 26 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Strength:

Complex: 1 Power snatch ⇒ 1 Hang power snatch

1 Complex @ 60% of 1-Rm snatch

1 @ 65%

1 @ 70%

1 @ 75%

For quality

Conditioning:

18/14 Calories biked/rowed/skied*

70 Double unders

18/14 Calories biked/rowed/skied*

1:00 Rest

5 Rounds for time

(19:00 cap)

*Athlete must row twice, bike twice, and ski once

Post results and experiences to comments

Filed Under: 16-20 min, CFE, Couplet/Triplet, Lifting, Monostructural

Monday, 22 January 2024

21 January 2024 by White Ape 6 Comments

Join us on Friday, 26 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:

On a 3-minute clock, perform:

250/200m Row

20 Box jump overs (24/20″)

Max reps squats* in remaining time (115/78)

5 Rounds for score, rest 3:00 between rounds

*Odd sets perform overhead squats, even sets perform front squats

Post results and experiences to comments

Filed Under: 0-5 min, AMRAP, Bodyweight, Couplet/Triplet, Lifting, Monostructural

Friday, 19 January 2024

18 January 2024 by White Ape 9 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!

Conditioning:

10 Toes to bar

25-ft Handstand walk

10 Ground to overhead* (95/63)

Rest 2:00

8 rounds for time

*Rounds 1-4 = Power snatch, rounds 5-8 = Power clean & jerk

Post results and experiences to comments

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