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WOD 3.25.17

WOD 3.25.17

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“When I train, I erase all the limits and expectations of what I can do. I am powerful and anything is possible.” ~ Camille Leblanc-Bazinet

Open Workout 17.5 Rx
10 rounds for time of:
9 thrusters, 95 lb. for Men, 65 lb. for Women
35 double-unders

Open Workout 17.5 Scaled
10 rounds for time of:
9 thrusters, 65 lb. for Men,  45 lb. for Women
35 single-unders

WOD 3.24.17

WOD 3.24.17

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“I have been impressed with the urgency of doing.  Knowing is not enough; we must apply.  Being willing is not enough; we must do.” ~ Leonardo DaVinci

CrossFit Rx

20 minute AMRAP at steady aerobic pace:
15 calorie row or bike
10 abmat sit-ups
10 strict Pull-ups (function= ring rows)
15 cal row or bike
30 second Pallof hold left
30 second Pallof hold right
15 cal row or bike
10 hand release push-ups
30 second passive hang

WOD 3.23.17

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“Patience, persistence and perspiration make an unbeatable combination for success.” ~  Napoleon Hill

CrossFit Rx

Function:
Front Squat
4 x 6 @3010, rest 2 minutes

Fitness & Performance:
Front Squat
4 x 4 @3010, rest 2 minutes

Conditioning:
10 Minute AMRAP
Partner workout

Partner 1:
2 rope ascents (funciton= 4 rope lowers)
10 rotational med ball scoops (14/10, 20/14, 30/20)
10 DB Thrusters (20/10, 35/20, 50/35)

Partner 2:
Rides the bike or rows

*Switch after each round

WOD 3.22.17

WOD 3.22.17

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“A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a catalyst and it sparks extraordinary results.” ~  Wade Boggs

CrossFit Rx

10 Minute EMOM (Function):
3-5 hang power cleans

10 Minute EMOM (Fitness & Performance):
2 Power Cleans @75-85%

Conditioning:
For time
40 Kettlebell swings (1/0.75, 1.5/1, 2/1.5)
40 Box Jumps (20/16, 24/20, 24/20)
40 Calorie row
40 Double Unders

*Cash-out= Accumulate 90 seconds of side plank on each side
*15 minutes to finish workout and cash-out

WOD 3.21.17

WOD 3.21.17

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“Regardless of the obstacles or hurdles that are ahead of you, regardless of the opponent, regardless of the odds, your goal and objective always is to win. I think that’s part of sports.” ~  Grant Hill

CrossFit Rx

 

Function:

A1. Hang Power Snatch

3 x 3-5, rest as needed

A2. Cossack Squats

3 x 10 per side, rest as needed

 

Fitness & Performance:

Power Snatch + Hang Power Snatch

10 minutes to build to a tough complex

 

14 Minute EMOM:

Minute 1: 7 Thrusters (65/45, 95/65, 115/80)

Minute 2: 40 Double Unders (80 Single unders, 60 DU/SU combo)

 

WOD 3.20.17

WOD 3.20.17

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“The world is the great gymnasium where we come to make ourselves strong.” ~  Swami Vivekananda

CrossFit Rx

 

10 Minute EMOM

Function:   Build to a heavy 3 Push Press

Fitness:  Build to a heavy 3 Push Jerk

Performance:  Build to a heavy complex of 2 Push Jerk + 1 Split jerk

 

Conditioning:

4 minute AMRAP
8 calories on AB
8 Toes to bar (Lying Leg raises or hanging knee raises, toes to rings)

Rest 2 minutes

4 minute AMRAP:
8 Hang Power Cleans (KBS, 95/65, 135/95)
8 Wall Balls (14/10, 20/14, 20/14)

Rest 2 minutes

4 minute AMRAP
2 Muscle Ups (Function= 5 banded pull-ups, 5 Chest to bar pull-ups)
200m row

WOD 3.19.17

WOD 3.19.17

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“A living cell requires energy not only for all its functions, but also for the maintenance of its structure. ” ~ Albert Szent-Gyorgyi

CrossFit Rx

9 Minute EMOM:

Minute 1: 1 Turkish Get-up per side (0.75/0.5, 1/0.75, 1.5/1)
Minute 2: 20-30 second Pallof hold per side
Minute 3: Side Plank Pull Throughs 20-30 seconds each side

Row/Assault bike:

30 seconds riding/rowing/running, rest 30 seconds x 12
rest 2 minutes, repeat

*This should be at the same pace for every 30 second interval.

WOD 3.18.17

WOD 3.18.17

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“The healthiest competition occurs when average people win by putting above average effort. ” ~ Colin Powell

Open Workout 17.4 (Rx)

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb. (Men) 155 lb. (Women)
55 wall-ball shots, 20-lb. ball to 10-ft. target (Men), 14-lb. ball to 9-ft. target (Women)
55-calorie row
55 handstand push-ups

Open Workout 17.4 (Scaled)

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 135 lb. (Men) 95 lb. (Women)
55 wall-ball shots, 20-lb. ball to 9-ft. target (Men), 10-lb. ball to 9-ft. (Women)
55-calorie row
55 hand-release push-ups

WOD 3.17.17

WOD 3.17.17

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“The amount of good luck coming your way depends on your willingness to act.” ~  Barbara Sher

 

CrossFit Rx

 

30 Minute AMRAP at steady aerobic pace:

3 minute bike, row or run

10 yard bear crawl forward

10 yard bear crawl back wards

3 minute bike, row or run

10 Strict Pull ups (function= ring rows)

10 Hand Release Push ups (function= band assisted push-ups)

3 minute bike, row or run

Single Arm Side Plank 30 seconds each arm

30 Second Passive hang

 

WOD 3.16.17

WOD 3.16.17

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“The mind is the most important part of achieving any fitness goal. Mental change always comes before physical change.” ~  Matt McGorry

 

CrossFit Rx

 

Function:

A. Back Squat

4 x 6 @3010, rest 2 minutes

B. Lateral Box Step Ups

3 x 8-10 per side, rest 1-2 minutes

 

Fitness & Performance:

A. Back Squat

4 x 4 @3010, rest 2 minutes

B. Candlestick Rolls

3 x 6-8 per side, rest as needed – do these into a Pistol Squat

 

Conditioning:

4 minute AMRAP

8 DB Thrusters (20/10, 35/20, 50/35)

30 Double unders (60 singles, 45 DU/SU combo)

 

Rest 2 minutes   

 

4 minute AMRAP

10 Wall Balls (14/10, 20/14, 20/14)

10 Chest to bar pull-ups (Ring rows, regular pull-ups)

 

Rest 2 minutes   

 

4 minute AMRAP

10 Handstand Push-ups (Hand release Push-ups, modified on the box or on the wall)

200m row