Tuesday, 19 March 2024

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Conditioning:

Partner WOD, alternating exercises

300m Run OR 375m Row

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

10 Handstand push-ups

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

30 Crossover single-unders

 

6 Rounds for time

(35:00 cap)

 

 

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Monday, 18 March 2024

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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

 

 

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Saturday, 16 March 2024

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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

 

 

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Tuesday, 12 March 2024

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Conditioning:

5 Sets (0:40 on/0:20 off)(20-minutes)

Minute 1: Max* calories biked

Minute 2: Max box jump overs (24/20″)

Minute 3: Max toes to bar/bar muscle ups**

Minute 4: Max wall walks

 

For quality and practice pacing

*Max is a relative term here. Choose a calorie/rep goal that you think you can hit consistently throughout the whole 5 sets.

**Rounds 1, 3, and 5 do toes-to-bar. Rounds 2 and 4 do bar muscle-ups.

 

 

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Tuesday, 27 February 2024

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Take the Judges Course HERE!

 

Conditioning:

As many rounds and reps as  possible in 30-minutes of:

200m Run

5 Bar muscle-ups

10 D-ball cleans (100/70)

15 GHD Sit-ups

400m Run

5 Bar muscle-ups

10 D-ball cleans

15 GHD Sit-ups

600m Run

5 Bar muscle-ups

10 D-ball cleans

15 GHD Sit-ups

 

For score

 

 

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Saturday, 24 February 2024

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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

 

 

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Friday, 23 February 2024

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No experience is needed! Everyone is welcome!

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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

 

 

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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

 

 

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Monday, 19 February 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!

 

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

 

 

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Tuesday, 06 February 2024

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No experience is needed! Everyone is welcome!

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Take the Judges Course HERE!

 

Conditioning:

Partner WOD, equal work

20 Bar muscle-ups

40 Calories biked

50 Toes to bar

200-ft D-ball bear hug carry (100/70)

 

 

2 Rounds for time

(25:00 cap)

 

 

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Friday, 02 February 2024

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

No experience is needed! Everyone is welcome!

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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

 

 

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Saturday, 27 January 2024

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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)

 

 

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Wednesday, 17 January 2024

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No experience is needed! Everyone is welcome!

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Take the Judges Course HERE!

 

Conditioning:

Partner WOD*

12 Rope climbs (13′)

24 Alternating single-arm dumbbell hang clean & jerk (50/35)

36 Calories rowed

 

…rest 2:00, then…

 

14 Strict handstand push-ups

28 Chest-to-bar

42 Calories biked

 

…rest 2:00, then…

 

16 Bar muscle-ups

32 Single-arm dumbbell overhead squats (50/35)

48 Calories rowed

 

For time

*Equal work, with one working at a time

 

 

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Tuesday, 09 January 2023

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No experience is needed! Everyone is welcome!

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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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