Monday, 25 October 2021

 

Conditioning:

As many reps as possible in 5 minutes of:

10 Cal bike

10 Toes to bar

3 Squat cleans (185/123)

 

… Rest 3 minutes then…

 

As many reps as possible in 5 minutes of:

10 Cal ski

10 Toes to bar

3 Squat cleans (185/123)

 

… Rest 3 minutes then…

 

As many reps as possible in 5 minutes of:

10 Cal row

10 Toes to bar

3 Squat cleans (185/123)

 

… Rest 3 minutes then…

 

As many reps as possible in 5 minutes of:

200m Run

10 Toes to bar

3 Squat cleans (185/123)

 

For total score

 

 

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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/ 

 

 

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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

 

 

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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

 

 

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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.

 

 

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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

 

 

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Tuesday, 28 September 2021

Endurance:

20-15-10 calorie rounds of:

Calories ski erg

Calories assault bike

Calories row

…then…

Run 1 mile

…now…

10-15-20 calorie rounds of:

Calories ski erg

Calories assault bike

Calories row

 

For time

(40:00 cap)

 

Accessory:

10 Wall assisted single leg RDLs (5 ea leg)

4 Sets for quality

 

Compare to Tuesday, 20 October 2020

 

Post results and experiences to comments

Monday, 27 September 2021

Conditioning:

As many rounds and reps as possible in 20:00 of:

1 Wall walk

1 Cluster (155/103)*

 

For score

*Add 1 rep to each exercise each round

 

Accessory Work:

0:20 Hollow hold

0:20 Hollow rock

0:20 Half tacos

1:00 Rest

 

3 Sets for quality

 

 

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Saturday, 25 September 2021

Conditioning:

“More Kettlebell”

30/24 Cal row

30 Double kettlebell deadlifts (2x 70/53)

30/24 Cal bike

30 Alternating kettlebell snatches (53/35)

Run 600m

30 Kettlebell swings (53/35)

30/24 Cal ski

30′ Overhead kettlebell lunges* (53/35)

 

2 Rounds for time

(40:00 cap)

*30′ with right arm overhead, then 30′ with left arm overhead

 

Accessory Work:

Every 2 minutes for 6 minutes (3 sets):

5 Strict pull-ups*

*Goal is to maintain a hollow position during the entire pull-up

 

 

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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.

 

 

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Wednesday,15 September 2021

 

Conditioning:

As many rounds and reps as possible in 9:00 of:

10 Back extensions

15 Kettlebell goblet squats (53/35)

20 Butterfly abmat sit-ups

25′ Handstand walk

30 Double-unders

 

For total score

…Rest and warm up back squats in 15:00 then…

 

Strength:

Back squat

6 reps at 65% of 1-rm every minute on the minute for 8 minutes

 

For quality

 

 

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Tuesday, 14 September 2021

Endurance:

Every 8 minutes on the minutes:

Row 1000m

 

5 Rounds for quality of pacing*

* Goal is negative splits each 1000m

 

Core Accessory Work:

0:30 Side plank (right)

0:30 Rest

0:30 Side plank (left)

0:30 Rest

 

3 Sets

 

 

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Monday, 13 September 2021

Conditioning:

Partner WOD, equal work required

20 Handstand push-ups

40 Pull-ups

60 Overhead squats (125/83)

40 GHD sit-ups

20 Bar over burpees

 

2 Rounds for time (30:00 cap)

…Rest 3:00 then…

3:00 Partner ski for calories

 

For total score

 

 

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Saturday, 04 September 2021

Join us this Monday at 0930 for a Labor Day WOD!

This will be the only class time on Monday.

Conditioning:

Partner WOD (equal work)

“Ghost”

40 Wall-ball (20/14) @ (10/9’)

30 Toes-2-bar

 

3 rounds for time

(10:00 cap)

 

…rest and warm-up* lifts in 15:00, then…

“Roadhouse”

Complete as many rounds* and reps as possible in 10-minutes of:

9 Deadlifts (135/93)

6 Burpees-over-bar

3 Squat cleans (135/93)

 

For score

*Partners alternate complete rounds on “Roadhouse”

Compare to Wednesday, 01 July 2020

 

 

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WOD’s courtesy of Battle at the Base 2020 competition