WOD 3/24

A. 21:00 EMOM

Min 1 – 2 Deadlift
Min 2 – 4 Single Arm Half Kneeling Press / arm
Min 3 – Rest
*build to a max weight in DL

B. 7 minutes AMRAP
7 dumbbell deadlifts -two hand- @ 45lb / 30lb* / 20lb
7 dumbbell push press -two hand- (same)
30 double unders
*Rounds + reps recorded

Scaling Guide:
– 4 – 8 rounds.
– Scale up: the dumbbells to 55/35lbs and 30 unbroken DUs per

Optional ‘Cash Out’:
3 Rounds
30s plank
25 cal row

#UDGUDE

Image result for tgif crossfit

WOD 3/23

A. 12:00 E202
3 OVHD Squat @ 50-60%
*slow tempo down, 2-3 second pause in the bottom. They can build up to this not sets accross

B. 16:00 EMOM
Min 1 – 1  Back Squat @ 75-85%
Min 2 – 3/arm Single Arm Ring Row
*all sets across %

C. 8:00 AMRAP
7 hang power snatch @ 95 / 65 / 35
7 Overhead Squat (same)
14 Box jump @ 24” /20” / 12”)

Scaling Guide:
– Scale Up: 115/75lb bar

Optional ‘Cash Out’:
4 Rounds
16 suitcase lunge steps
8 push ups
100m run

Check out the next installment of Fitness Fundamentals || Gymnastics

WOD 3/22

5 rounds for time (Scale: 4 rounds)
6 CTB Pull-ups (Jumping CTB)
6 Ring Dips (Ring Push-ups)
12 thrusters @ 115 / 75 / 20lb DBs
12 / Arm Single arm KBS @ 24K / 16K / 12K
12 clean & jerk (same)
1 min rest

Scaling Guide:

– 20 – 30 min, about 5 min per round including rest.
–  Scale Up: 4/2  muscle ups and 135/85lb barbell

 

Huge congrats to our fearless leader for completing 26.2 at the Bataan Memorial Death March!

 

WOD 3/21

A. Spend 10 minutes working up to a challenging Strict press (80-90%),

B. 4 Rounds
1 min — Burpees
1 min – Step-ups @ 24” / 20” / 12”
1 min – Shoulder Press @ 95 / 55 / 45
1 min – Cal Row
1 min — Rest
*total reps recorded

Scaling Guide:  
– 200 – 350 reps.
– Scale Up: 135/85lb bar.

“Sports do not build character. They reveal it.” -Heywood Broun

WOD 3/20

A. 12:00 EMOM
Min 1 – 3  Back Squat @ 70-80%
Min 2 – 5/arm Single Arm Ring Row

*all sets across %

B. 5 Rounds for time.
12 Wall Ball @ 20lb/10ft, 14lb/9ft*, 10lb/8ft
12 Toes to bar
*time recorded

Scaling Guide:
– 4.5 – 9 minutes, about 1:30 per round.
– Scale Up: 30/20lb ball and 1 bar muscle up for every 3 toes to bar.

Optional ‘Cash Out’:
4 rounds
8 burpees
10 Russian kb swings

“Continuous effort – not strength or intelligence – is the key to unlocking our potential.”- Winston Churchill

WOD 3/17

A. Skill Practice Warm Up: 30s of hollow rocks, 30s rest, 4 rounds

B. 14:00 EMOM
Min 1 – 2  Back Squat @ 70-80%
Min 2 – 4/arm Single Arm Ring Row
*all sets across %

C. 7:00 AMRAP
1, 2, 3, etc.
dumbbell shoulder press 45 / 25 /15
40 ft dumbbell overhead carry (20′ out, 20′ back)
40 ft broad jump between each shoulder set (20′ out, 20′ back)

Optional ‘Cash Out’:
2 rounds
1:00 row for cal
:30 Rest
1:00 db clusters @ 45 / 25 / 15
:30 Rest

This gal exemplifies everything that is great about our community. She attends class several times a week and is encouraging of her classmates. She is constantly trying to improve and trains 1-on-1 two to four times a month. She attends events for the gym and of other community members. She travels and expresses her fitness on those travels! Ask her about her most recent hiking adventure. You rock Kristy, keep it up!

-Coach Tim

WOD 3/16

A. For Time
Rope Climbs @ 3/2
600m Row
30 Overhead Squats @ 95 / 65 / 35
600m Run
30’ right arm, 30’ left arm KB overhead walking lunge @ 16K / 12K / 8K
16 Kipping handstand push-ups (Scale: AbMats or Seated DB Press)
30 Box Jumps @ 24 / 20 / 12
60 American KBS @ 16K / 12K / 8K
*25:00 Cap
*time recorded
Scaling Guide:
– Goal finish time 18-22 minutes.
– Scale-up: 5 rope climbs, 1000m row, 26 HSPU (women do 16 head to floor), 50 box jumps, 53lb kettlebell swing. . . same time limit.

New swag is here! If you pre-ordered you can pick up in the front room. If you didn’t….
There are extras 😉 Get your gear!

 

Displaying

WOD 3/15

A. 15:00 EMOM
Min 1 – 3 Power Clean
Min 2 – 3 WTD Strict Pull-up
Min 3 – Rest
*build to a max  weight in both mvmts, weights recorded

B. 8 minute AMRAP
2-4-6-8…etc
Hang Power Cleans @ 95 / 65 / 35
Toes-to-bar
40′ bear crawl (20′ out and 20′ back, each 20′ counts as a ‘rep’)
(e.g. 2 hang power cleans, 2 toes-to-bar, 40′ bear crawl, 4 HPC, 4 T2B, 40′ bear crawl, 6 HPC, 6 T2B, 40′ bear crawl, etc.)
*total reps recorded

Optional ‘Cash Out’:
2 Rounds AFAP
15 Pull-ups
20 Wall Balls

Scaling Guide:
80 – 200 reps

 

WOD 3/14

A. Spend appx 8:00 of practicing / learning  pistols or pistol progressions

then…

E:90 O:90
3 Pistols (or progression) / Leg x 5 Sets

B. 16:00 EMOM
Min 1 – 1 Back Squat @ 70-80%
Min 2 – 3/arm Single Arm Ring Row

*all sets across %

C. 7:00 AMRAP
30 Back Squats @ 155 / 95 / 55
Max DUs in remaining time
*total reps recorded

Optional ‘Cash Out’: Tabata Row or Assault Bike

Scaling Guide:
– 100-350 reps.
– You might want to think about scaling up the weight if you are a good squatter and you don’t want to do hundreds of double unders.

“The present time has one advantage over every other – it is our own.” -Charles Caleb Colton

Page 1 of 30212345...102030...Last »