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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

WOD 3.15.17

WOD 3.15.17

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“If you want to conquer fear, don’t sit home and think about it. Go out and get busy.” ~  Dale Carnegie

 

CrossFit Rx

 

8 Minute EMOM:

Function:  3-5 hang power cleans

Fitness & Performance:  2 Power Cleans @75-85%

 

Function:

Dumbell Romanian Deadlift

3-4 x 6 @3010, rest as needed

 

Fitness & Performance:

Snatch Grip Romanian Deadlift

3-4 x 6 @3010, rest as needed

 

Conditioning:

4 Rounds for Time

10 Deadlifts (95/65, 155/115, 225/155)

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

10/8 calorie row

 

WOD 3.14.17

WOD 3.14.17

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***Due to the Snowstorm, the Gym will be closed Tuesday, March 14th.

We will resume our regular class schedule tomorrow unless otherwise stated.  Check the blog and social media for the latest updates.  Stay safe & warm, Heroes!***

 

“Don’t dance around the perimeter of the person you want to be.  Dive deeply and fully into it.” ~ Gabby Bernstein

 

CrossFit Rx

 

Function:

Barbell Thruster

4 x 4-6, rest as needed

 

Fitness & Performance:

Barbell Thruster

Build to a tough 3

 

Conditioning:

5 Minute EMOM

4-6 Front squats at 70% of 1RM

 

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 wall balls (14/10, 20/14, 30/20)

 

Partner 2: Rides the bike or rows
Switch after each round

 

WOD 3.13.17

WOD 3.13.17

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“Success is where preparation and opportunity meet.” ~  Bobby Unser

 

CrossFit Rx

 

Function:

A1. Single Arm Dumbbell Push Press

3-4 x 6-8 per side, rest 30 seconds

A2. Bro rep Pull-up

3-4 x 3-6 reps, rest 60-90 seconds

 

Fitness & Performance:

Push Press

Build to a tough 3

 

Conditioning:

10 minute EMOM:

Minute 1: 5-8 Chest to bar pull-ups (Banded Pull-ups, Regular pull-ups)

Minute 2: 7-10 Overhead Squats (45/35, 65/45, 95/65)

 

10 minute EMOM:

Minute 1: 5-8 Toes to bar (Lying Leg raises or hanging knee raises, toes to rings)

Minute 2: 7 Power snatches (KBS, 65/45, 95/65)

 

WOD 3.12.17

WOD 3.12.17

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“Excellence is the gradual result of always striving to do better.”  ~ Pat Riley

 

CrossFit Rx

 

Function:

A1. Bench Press

3 x 8 @3010, rest 1-2 minutes

A2. Dumbbell Row

3 x 8 per side @3010, rest 1 minute

 

Fitness:

A1. Bench Press

For all percentages, use add 20# to your training max and work from there- 70% for 3 reps, 80% for 3 reps, 90% for 3+ reps (go for as many reps as possible with good form), rest 1-2 minutes

A2. Weighted Ring Rows

3 x 6-8 @3010, rest 1 minute

 

Performance:

A1. Bench Press

For all percentages, use add 20# to your training max and work from there- 70% for 3 reps, 80% for 3 reps, 90% for 3+ reps (go for as many reps as possible with good form), rest 1-2 minutes

A2. Weighted Ring Rows with feet on box

3 x 6-8 @3010, rest 1 minute

 

Conditioning:

3 Rounds for Time

400m row or run or 0.5 miles on bike

15 abmat sit-ups

5 Box Jumps (20/16, 24/20, 24/20)

Cash-out= accumulate 2 minutes in a plank

WOD 3/11/17

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Open WOD 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.