CrossFit Workout Of The Day 12/14/2017

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“Rudolph” (9/9)

AMRAP15:

150m “Sleigh” Drag (90#/50#)

75 Double Unders

30 Hang Power Cleans 95/65

“Partner Rudolph” (9/9)

AMRAP15:

150m Sleigh Drag together (135#/75#)

75 Double Unders (resting partner holds top of push-up)

30 Hang Power Cleans 95/65 (resting partner hangs from pull-up bar)

Then:

ROMWOD

1 Min Extended Arm Lizard Right

2 Min Lizard Right

1 Min Extended Arm Lizard Left

2 Min Lizard Left

1:30 Butt-Up Thread the needle per side

2 min Single leg Forward Fold per side

2 min Forward Fold

1:30/side Eagle in Saddle

Rudolph! The last day of the 9 Santas Reindeer WODs is here. If you did all 9 WODs, you will be win a free Kill Cliff and be entered in the drawing to win your hoodie!

Today, each partner will have one end of the strap and drag Santas “Sleigh” together. The legs will be fatigued when you come in the door, which is going to test your efficiency on the jump rope. Good technique will be rewarded. To cap off the round, you will perform 30 light hang power cleans. By the time you get to the bar, your body should be pretty tired and it will be a grind through the 30. Will you go unbroken???

CrossFit Workout Of The Day 12/13/2017

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Barbell Cycling:

**This is NOT the same as 2 weeks ago

*Work the Complex for 15 minutes.

1 Snatch Deadlift + Shrug from the floor

1 Squat Snatch from the floor

1 Overhead Squat

*Complex should be completed touch-and-go unbroken

Then:

“Blitzen” (8/9)

18 min cap:

3 rounds for time of:

400m run

12 power snatch 115/75

6 bar muscle-ups

Todays Olympic weightlifting/barbell cycling is similar to two weeks ago, but slightly different. The complex is designed to help improve the progression in the first, second and third pulls of the snatch. Many common errors in the snatch come from improper sequencing between the pulls or cutting one pull short in order to start the next pull. This particular complex today will help you stay in order and finish each pull before moving on to the next.

Today we are doing a crossfit.com workout from a few days ago. With a similar format to Helen, it will come down to how fast you run the 400m (if you are proficient with the bar muscle-ups). If your bar muscle-ups are slow or just developing, run hard and snatch fast to get the heart rate up, knowing it will come back down on the bar muscle-ups.

CrossFit Workout Of The Day 12/12/2017

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Work the circuit for in 25 min:

-Front Squats: Find a 5RM

-7 Supinated grip barbell rows

-10 ABS

Then:

“Donner” (7/9)

For Time with a 15 minute cap:

21-15-9*

300m Run

9-15-21*

*Thrusters 95/65

*Burpees Over-The-Bar

We have been working tempo front squats for the last month and a half and are now going to retest 5, 3 and 1rms.

Bringing the format back again for the third time! This week its thrusters and burpees broken up by a 300m run. We know this combination of movements well. Have a plan on the thrusters and just go on the burpees, don’t let a 10 second rest turn into a minute!

CrossFit Workout Of The Day 12/11/2017

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AMRAP20:

Row 12/9 Calories

Sprint 100m

Bike 10/7 Calories

Rest 2 minutes

Then:

“Cupid” (6/9)

AMRAP 20:

30 Dumbbell Snatches (50/35)

30 Step Down Box Jumps (24/20)

30 Toes to Bar

“Partner Cupid”

Split work any way

AMRAP 20:

40 Dumbbell Snatches (50/35)

40 Step Down Box Jumps (24/20)

40 Toes-to-Bar

Cardio Monday intervals are different today! Longer intervals and longer rest. Push each modality as hard as possible and limit transition time in order to maximize your score. The run should not be treated as a rest for the bike. Sprint all 3 and get better!

Today is day 5 of our “Santa and his Reindeer” challenge. If you complete all five workouts last week, you only have 4 to go and are in the running to win your 2017 CrossFit Diehard hoodie!!!

Todays WOD is an engine workout all the way. Managing your grip and your lower back will be key. Giant sets of toes-to-bar in the first 5 minutes might get you out to a lead, but may cause you to falter as the 20 minutes progresses. Same with the dumbbell snatches. Going super fast with subpar form is a trap and will cause your lower back to blow up! Keep the form solid and crush the entire 20 minutes!

CrossFit Workout Of The Day 12/9/2017

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*Today is not one of the 9 workouts required for Santas reindeer challenge…

Group warm-up, then spend 10 min working on power snatches,

then:

18 min Partner AMRAP:

P1:

250m row

7 Power Snatches

P2: Hold top of push-up during row, rest anyway you choose during the snatches

Team WOD Saturday is rowing and snatches today. The reps, meters and load are set so that each individual can “sprint” through the round. The little “bonus” is the top of the push-up hold during your partners row. This is more mental toughness than physical, but good luck telling your shoulders and core that 🙂

CrossFit Workout Of The Day 12/8/2017

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For 25 min, rotate through…

-3 Touch-and-go Deadlifts

-5 Strict pull-ups (weighted if possible) and/or 10 Curls

-10 Dumbbell Bench Press

Then:

“Comet” (5/9)

AMRAP12:

20 (10x leg) Weighted Front Rack Step-Ups 53/35

100m Farmer Carry (1 db/kb from step ups)

2 Rope Climbs

We have worked the last month on heavy dead-stop deadlifts. Last week we re-rested our 5 rep touch-and-go deadlift set and today we re-test our 3 rep touch-and-go set. The hope is that after training dead stop for the past month, today the touch-and-go reps will feel easier at the same weight and that you be able to gain a solid increase in your set of 3 touch-and-go.

Introducing weighted front rack step-ups into conditioning work today! One kb will sit on your chest during the step-ups making breathing a challenge. After the step-ups, you will carry only 1 kettlebell in either hand farmer style for 100m. Carrying only one KB will make your core work extra to keep you upright. Switch as needed to give the core and grip a rest. After your legs, core and grip have worked, you will now ascend the rope two time. Solid technique will be rewarded as your muscles will already be tired, especially on rep 2!

CrossFit Workout Of The Day 12/7/2017

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“Vixen” (4/9)

AMRAP15:

30 Double-unders

20 Ring Dips

10/7 Calorie Bike

Then:

ROMWOD

Lizard 2/side

Fragon 2/side

Saddle 3 min

Childs pose with shoulders 2 min

Seated forward fold 1 min

Single leg forward fold 1 min each leg

Seated forward fold 1 min

2 min chill

After squatting and pulling yesterday, we are going to primarily push today. Ring dips and bike with require your quads and shoulders to push and the double unders are there for added burn. Shoulders will get tired and cardio will be tested.

The second part of todays class is our 20 min mobility session. These sessions are essential to staying healthy, maintaining proper mobility to complete all the CrossFit movements and for clearing the mind. Don’t blow it off because “stretching is not the coolest”

CrossFit Workout Of The Day 12/6/2017

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Barbell Cycling:

**This is NOT the same as 2 weeks ago

*Work the Complex for 15 minutes.

1 Clean Deadlift + Shrug from the floor

1 Squat Clean from the floor

1 Front Squat

*Complex should be completed touch-and-go unbroken

Then:

“Prancer” (3/9)

In 15 minutes:

50 Wallballs

40 Pull-Ups

30 Front Squats

20 Muscle-ups (scale with 20 more pull-ups and 20 dips)

10 Squat Cleans 135/95

Todays Olympic weightlifting/barbell cycling is similar to two weeks ago, but slightly different. The complex is designed to help improve the progression in the first, second and third pulls of the snatch. Many common errors in the snatch come from improper sequencing between the pulls or cutting one pull short in order to start the next pull. This particular complex today will help you stay in order and finish each pull before moving on to the next.

Squatting and pulling is the name of the game in todays chipper! The exercises move from easiest to hardest as the reps move from highest to lowest. A “Chipper” is a workout where you only do each exercise one time ie. you “chip” away at the workout until it it done. The 15 minute cap is very beatable, can you go sub 10?

CrossFit Workout Of The Day 12/5/2017

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Work the circuit for in 25 min:

-Front Squats: 1 rep @22X2

-7 Supinated grip barbell rows

-10 ABS

Then:

“Dancer” (2/9)

For Time with a 15 minute cap:

21-15-9*

30/21 Cal Bike

9-15-21*

*Deadlifts 225/155

*Toes-To-Bar

Tempo front squats are back for the third week. This week we are working to heavy single. This doesn’t mean if you fail 15 minutes into the time, you stop for the next 10. You should drop weight or try again. Everyone should perform the circuit for 25 minutes. *See last Tuesdays post for benefits of tempo squats

Todays WOD format should look familiar!!! It was such a big hit two weeks ago, we brought it back. The two exercises are a hip open and a hip close with grip playing a factor in both. Your grip gets a much needed “break” on the Assault Bike, but we all know, the Assault Bike is no break…

CrossFit Workout Of The Day 12/4/2017

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AMRAP20:

Row 20/15 Calories

Rest 1 minute

15 Burpee Box Jump Overs

Rest 1 minute

Then:

“Dasher” (1/9)

18 Min AMRAP:

200m Dash
15 Air Squats

10 Push Press 135/95

“Partner Dasher”

One partner rests, while one partner completes one full round

Cardio Monday??? Our conditioning intervals are the same exercises as last week, but significantly lower reps/calories. This means push harder and up the intensity!!! Earn your rest and watch your shins on the box.

Today kicks off our “Santa and his Reindeer” challenge. If you complete all nine workouts, including the 3 different partner workouts with a different partner each time, you will earn a free Kill Cliff and you will be entered into a drawing to get your 2017 CrossFit Diehard hoodie for FREE!!!

Todays WOD is programmed so you can just go…Low distance and reps will challenge you to move quickly from exercise to exercise with little transition time. There is slight interference programmed into this wod, but just enough to be annoying, not to slow you down. You will feel the sprint on the squats, but just enough for a good burn. You will feel the squats on the push press during the dip portion, but again, just enough to burn! Enjoy the burn and make sure to run hard!