CrossFit Workout Of The Day 2/17/2018

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***Just a reminder of the schedule change for Saturday, 2/17. Class 9am, Double-Under Clinic from 10-11:30, Open Gym from 11:30-1pm. There is No open gym from 10-11:30 due to the Double Under clinic.***

CrossFit:

25 min team AMRAP:

*300m double kb front rack carry in the position that is most difficult, not sitting on shoulders.

*every 50m AND anytime team switches who carries the bells, each person performs 10 KBS before switching and moving on. Split the other work any way.

1000m row

200 double-unders

CrossFit Workout Of The Day 2/16/2018

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CrossFit:

For 22 min, rotate through…

-3 Back Squats with a 3 second descent to the bottom (30×1)

-20 second L-Hang from pull-up bar

-10 Rows: single arm dumbbell rows/side, barbell or t-bar

Then:

AMRAP20:

25 Burpees*

15 Bodyweight Back Squats*

*to be rx, the athlete must do the new open standard burpees as well as bodyweight back squat. Back squats are from the floor, if you can not clean and press overhead and set on your traps safely, scale to a weight you can…

CrossFit Workout Of The Day 2/15/2018

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CrossFit and Half and Half:

Half and Half:

QuickFit:

AMRAP15:

30-20-10:

Push-Press 135/95 QuickFit – can do dumbbells5

Bent Over Rows 135/95 QuickFit – can do dumbbells

Calorie Bike (24/16/7 cal for ladies)

 

Then:

 

20 minutes group mobility

 

QuickFit:

Half and Half:

QuickFit:

AMRAP15:

30-20-10:

Push-Press 135/95 QuickFit – can do dumbbells5

Bent Over Rows 135/95 QuickFit – can do dumbbells

Calorie Bike (24/16/7 cal for ladies)

CrossFit Workout Of The Day 2/14/2018

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CrossFit:

22 Minutes to Lift and setup for the WOD:

Barbell Bench Press x 3 with a 3 second descent to chest (30×1) (try to get heavier than 2 weeks ago)

Dead stop Deadlift x 3

Curls x 10

Then:

AMRAP13:

rx:

40 Push-ups

40 Deadlifts 135/95

40 Step Down Box-jumps

40 TTB

*rx+:

40 Push-ups

40 Deadlifts 135/95

40 Step Down Box-jumps

40 TTB

*Each time you break, run 50m. A break is defined as any change of pace or deviation from the athletes normal movement tempo. Rest in the top or bottom of the push-up is a break. Pausing at the bottom or top of the deadlift more than when stringing them together is a break. Resting longer than normal in the bottom of the box jump is a break and coming off/dead hanging on the bar is a break during TTB.

CrossFit Workout Of The Day 2/13/2018

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CrossFit:

Barbell Cycling:

12 minutes to climb

Rx:

2 Rounds of:

7 Power Cleans 135/95

3 Burpee Pull-Ups (must be 1 motion, must not be able to touch bar while standing for rx)

after 2 rounds, increase weight to 155/105

after 2 rounds, increase weight to 185/125

after 2 rounds, increase weight to 205/145

after 2 rounds, increase weight to 225/155

Sx:

-for barbell: Pick a lower starting weight and/or make smaller jumps

-for bpu: perform burpee, to kipping pull-up, or perform 3 burpees and 3 pull-ups

Then:

rx:

4 Rounds for max reps:

In a 2 minute window,

sprint 300m

complete max reps ring muscle-ups*

rest 1 minute

*bmu is an appropriate scale as are kipping pull-ups

**for those doing ring muscle-ups, at the conclusion of the workout, please perform one set of near maximal kipping pull-ups. What is a near max set of pull-ups? It is one shot at a max set, where you stop before you tear your hands.

2 min/ side group pigeon pose

QuickFit:

3 minutes max meter row

3 minutes max distance walking lunge

3 minutes max calorie bike

3 minutes max pull-ups and push-ups (every time you break, switch exercises)

3 minutes max meter row

CrossFit Workout Of The Day 2/12/2018

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CrossFit:

EMOM14:

M1) 20s All out bike (score will be highest and lowest round added together)

M2) 10 Burpees to Target (rx – new open standard)

Then:

CrossFit Games Workout  15.5

For Time:

27-21-15-9

Row for Calories

Thrusters 95/65

Then

2 minute foam roll on each quad: focus on anywhere from knee to hip flexor

 

QuickFit:

AMRAP15:

200m run

20 Abmat Sit-ups

20 empty bar floor wipers (10/side)

20 jumping back squats w/ empty bar

CrossFit Workout Of The Day 2/7/2018

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CrossFit:

22 Minutes to Lift and setup for the WOD:

Barbell Bench Press x 5 with a 3 second descent to chest (30×1) (try to get heavier than 2 weeks ago)

Deadlift x 7 (try to get heavier than 2 weeks ago)

Curls x 10

Then:

rx:

In 12 minutes, complete 45 G20 (PC + Jerk) 135/95

-with the remaining time, run for max distance.

Score is total meters ran.

rx+:

In 12 minutes, complete 45 G20 (PC + Jerk) 135/95

-with the remaining time, run for max distance wearing a weight vest.

Score is total meters ran.

Then:

1 minute/side seated single leg hamstring stretch

3 minutes seated straddle