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[-] WOD 081802

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Great job today everyone!  There were a lot of PR’s on the 500m row!
I know we are blasting the core this week, we are going to keep it up until I see an ab muscle pop through.
Today you will start with A and as soon as you finish you will go into B.  The coach will set a running clock similar to yesterdays workout but for scoring purposes, you will need to deduct the time it took you to complete A from your total time to get your time for B.

Weightlifting

Back Squat (10×3 across)
Every min 3 Back Squats (10mins)
Today we will use the same weight throughout.
*Choose a weight you can maintain good form*

Metcon (Pulse Zone Yellow / Red)

A: “Michelle” (Time)
“Michelle”
Tabata – Until completion:
100 Back Squats (95/65)

– straight into B

B: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

 

[-] WOD 081801

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Today’s workout will be performed on a running clock.  You will start with part “A” and once you finish you will be able to rest until the clock hits 10 minutes at which point you will perform “B”.

Metcon (Pulse Zone Yellow / Red)

A: 500m Row (Time)
Max Effort 500m Row
B: Metcon (Time)
RX
100 Situps
20 Power Snatches (135/95)
60 Box Jump Overs (24/20)

RX+
60 GHD’s
20 Power Snatches (135/95)
60 Box Jump Overs (24/20)

 

[-] WOD 071831

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I know that Monday’s workout might have looked a little intimidating but I hope that you were pleasantly surprised in how you did!  Knowing when to scale workouts and asking your coach for help doing so is important.  You’re not less of a CrossFitter just because you had to scale a workout or even scale regularly, this is your path to fitness, no one else’s.  Compete when you can but it shouldn’t be the focus of your day, let’s get a good workout in and make ourselves a little bit better each day because no one will remember your score tomorrow!
Also, there was a Movement Tip Monday email today on pushups which will play into the following workout.

Weightlifting

Push Press 10×3
Every min 3 Push press (10mins)
Choose a weight you can maintain good form.  This is to be climbing in weight.

Metcon (Pulse Zone Yellow / Red)

Metcon (Time)
For Time:
27-21-15-9
Deadlifts (225/155)
Push Ups

 

[-] WOD 071828

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Metcon (Pulse Zone Yellow / Red)

Teams of 3:
AMRAP 7:
100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 6:
80/60 Calorie Assault Bike
Max Power Snatches (115/80)

Rest 3 Minutes

AMRAP 5:
60/40 Calorie Assault Bike
Max Thrusters (95/65)

Three teammates and three AMRAPs today. Starting longer and heavier, progressing to shorter and lighter. All weights today should be loads that athletes could complete between 15-20 repetitions unbroken when fresh. One barbell per team. For teams planning on using different weights, it is ok to have multiple barbells on the floor. If unable to use an Assault Bike, complete one of the following:

 

[-] WOD 071826

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Todays will be a longer workout so we will forego strength.  Good luck and see yall on the leaderboard!

Metcon (Pulse Zone Yellow / Red)

1.25 Mile Bike or 1200 Meter Row
3 rds
15 Power Snatch (95/65)
45 Double Unders
1 Mile Bike or 1000 Meter Row
2 rds
15 Power Snatch
45 Double Unders
.75 Mile Bike or 800 Meter Row
1 rd
15 Power Snatch
45 Double Unders

 

[-] WOD 071825

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I know, I know….  Today’s workout isn’t the sexiest for you ladies but its still absolutely beneficial to your fitness and swimsuit bod.  If you showed up today despite not wanting to then I’m proud of you!

Weightlifting

Shoulder Press (In 10 mins work up to a Heavy 1 rep)

Metcon (Pulse Zone Yellow / Red)

18-15-12-9-6-3
Front Squats (135/95)
Bar Facing Burpees

 

[-] WOD 071820

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No PM classes today.  Get some fitness in and come play kickball with us, signup HERE!

Weightlifting

Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest

Metcon (Pulse Zone Yellow / Red)

“Doce”

RX / Fitness
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (75/55)
15 Burpee Box Jump Overs (24/20)

RX+ / Performance
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)