Saturday, 23 October 2021

Conditioning:

2021 CrossFit Lift Move Work*

From 0:00 to 4:00

1-Rep-max clean

…Rest 2 minutes then…

From 6:00 to 10:00

Max bar muscle-ups

…Rest 2 minutes then…

From 12:00 to 20:00, complete as many reps as possible of:

30 Double-unders
8 Single-arm dumbbell push presses (left arm) (50/35)
8 Single-arm dumbbell push presses (right arm)
8 Lateral burpees over the dumbbell

 

For clean load, bar muscle-up reps, and total AMRAP reps

*For scaling see https://www.crossfit.com/ 

 

 

Post results and experience to comments

Friday, 22 October 2021

Join us TODAY for a FREE WOD!

Available class times are: 053, 0630, 0845, 1200, and 1730

 

Conditioning:

Partner WOD*

As many rounds and reps in 15-minutes of:

2 Rope climbs  (12′)

40′ Wall-ball walking lunges (25/16)

40 Wall-ball shots (25/16)@(10/9′)

20 Shoulder to overhead (95/63)

200m Run**

 

For score

*Equal work required

**Run is together holding a band

 

 

Post results and experience to comments

Wednesday, 20 October 2021

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

 

 

Post results and experiences to comments

Monday, 18 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Conditioning:

EMOM for 5:00 perform:

200/150m Row Sprint

Or…

400/300m Bike Sprint

 

Post fastest and slowest time

 

…Rest 10:00, then…

14 Plate-facing burpees (55# plate)

14 Half tacos

14 Alternating DB clean & jerk (50/35)

14 Alternating Lunges

Row 500m

 

3 rounds for time

 

 

Post results and experiences to comments

Saturday, 16 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Conditioning:

Partner WOD

Complete as many reps as possible in 8:00 (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball shots (20/14) @ (10/9′)

20 Burpees

 

Rest 2 min, then…

2 Min AMCAP row

 

Rest 2 min, then…

Complete as many reps as possible in 6:00 (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball shots (20/14) @ (10/9′)

20 Burpees

 

Rest 2 min, then…

2 Min AMCAP bike

 

Rest 2 min, then…

Complete as many reps as possible in 4:00 (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball shots (20/14) @ (10/9′)

20 Burpees

 

Rest 2 min, then…

2 Min AMCAP ski

 

For total reps and total calories

 

 

Post results and experiences to comments

Monday, 11 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Conditioning:

21-15-9-6-3

Overhead squat (95/63)

Handstand push-ups

GHD sit-ups

 

For time

(15:00 cap)

 

Strength:

Back Squat

6 reps @ 30%

5 reps @ 45%

4 reps @ 60%

3 reps @ 70%

5 reps @ 80%

5 reps @ 80%

5 reps @ 80%

5 reps @ 80%

 

For quality

 

 

Post results and experiences to comments

Saturday, 09 October 2021

Join us TODAY for a FREE class at 0900!

 

Conditioning:

4-person team

Part 1:

For time (8:00 cap):

100 Double unders

80 Sit-ups

60 Box jump overs (20″)

40 Plate-facing burpees

 

…rest 3:00, then…

Part 2:

Team splits into 2 partner groups (PG)*, then…

For total score* (7:00 cap):

40-30-20-10 rep rounds of:

Dumbbell snatches (50/35)

Max calories rowed

*PG1 performs equal work on 40 DB snatches, while PG2 executes max calories on rower. Once PG1 completes 40 snatches, PG’s switch roles. PG2 now performs 40 snatches, while PG1 continues rowing for calories. Repeat this process for 30-20-10 rep rounds. Total score is completed reps and calories added together.

 

…rest 3:00, then…

Part 3:

For score*

Max wall-ball shots (20/14) @ (10/9′) in 6:00

*Equal work NOT required

 

…rest 3:00, then…

Part 4:

Complete as many reps as possible in 5:00 for score*:

5 Pull-ups

5 Push-ups

5 Kettlebell swings (72/53)

5 Calories biked

*Each team member starts at a different station at 3-2-1 go. Only one person at each station at a time. Team rotates in order once each team member has completed their station.

 

 

Post results and experiences to comments

Friday, 08 October 2021

Join us this Saturday, 09 Oct. for a FREE class at 0900!

 

Conditioning:

Partner WOD, equal work required

1500m Row

40 Single arm dumbbell thrusters (50/35)

20 Burpees over rower

 

For time

(10:00 cap)

 

…Rest 5:00 then…

20 Chest to bar pull-ups

30 Power snatches (95/63)

40 Wall ball shots (25/16)@(10/9′)

150 Double-unders

40 Wall ball shots (25/16)@(10/9′)

30 Power snatches (95/63)

20 Chest to bar pull-ups

 

For time

 

 

Post results and experience to comments

Saturday, 02 October 2021

Skill:

10 Scapular pull-ups

0:30 Rest

3 Strict pull-ups

0:30 Rest

10 Lat activations

2:00 Rest

 

3 Sets

 

Conditioning:

Partner WOD, equal work each exercise

10 Chest to bar pull-ups

16 Alternating pistols

25ft x 2 Handstand walk

16 Cal row

10 Ring dips

 

8 rounds for time

Compare to Saturday, 03 October 2020

 

 

Post results and experiences to comments

 

Friday, 01 October 2021

Strength:

At 60-65% 1-rep max clean & jerk, perform the following complex:

1 Power clean

1 Push jerk

1 Split Jerk

 

5 Sets for quality of lifts

(15:00 cap)

Conditioning:

Buy-in:

500m Row

 

…then…

3 rounds of:

15 Handstand pushups

10 Pull-ups

5 Clean & Jerks (185/123)

 

…then…

Sell-out:

1200m Bike

 

For time

(20:00 cap)

 

 

Post results and experience to comments

Wednesday, 29 September 2021

Conditioning:

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

10 Overhead squats (95/63)

10 Toes to bar

…Rest 2:00 then…

As many rounds and reps as possible in 6 minutes of:

8 Overhead squats (115/73)

8 Toes to bar

…Rest 2:00 then…

As many rounds and reps as possible in 4 minutes of:

6 Overhead squats (135/93)

6 Toes to bar

 

For total score

 

 

Post results and experience to comments

Friday, 24 September 2021

Today, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Conditioning:

Partner WOD, partners alternate exercises

As many rounds and reps as possible in 20 minutes of:

2 Bar muscle-ups

15/12 Calories bike

6 Devil presses (50/35)

200m Run

6 Tire flips (210/180)

 

For score

 

…rest 2:00,then…

3:00 Max calorie partner row

 

For score

Compare to Wednesday, 21 July 2021

 

Post results and experiences to comments

Wednesday, 22 September 2021

This Friday, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Conditioning:

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max thrusters (115/73)

Even  minutes: 0:30 Max chest to bar pullups

…Rest 5:00 then…

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max thrusters (75/53))

Even  minutes: 0:30 Max chin over bar pullups

 

For score

 

Accessory:

Perform 3 sets of:

Max reps of body weight hip thrust in 60 seconds*

30 second hold on last thrust

Rest 1:00

 

For score and completion

*Hip thrust is performed by keeping your shoulder blades and feet on the floor, and then thrust the hips skyward. Flex the glutes when you hit the top. Hold the last one for 30 seconds.

 

 

Post results and experience to comments

Saturday, 18 September 2021

This Friday, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Conditioning:

Run 800m

25 Power Cleans (95/65)

25 Toes-2-Bar

Run 600m

30 Shoulder to Overhead (95/65)

30 Goblet Squats (53/35)

Run 400m

35 Sit-ups

35 Box Overs (24/20″)

Run 200m

40 Wall-Ball Overhead Walking Lunges (20/14)

40 Single Unders

 

For Time

(22:00 cap)

Compare to Saturday, 03 September 2016

 

Strength:

Overhead squat

5 reps at 80% 1-rm

3 Sets

 

For quality

 

 

Post results and experience to comments