CrossFit Narrow Gate

WOD

09182020

09182020

Strength
1 1/4 Front Squats (3,3,3,3,3)
build as you go, increase load from 09/04
rest 2 min b/t sets
Bent Over Row (x10 reps @ 21X1)
rest 30 secs
YTW’s (x8-10 each letter)
rest 90 secs
x3 sets
Metcon (Time)
Performance
For Time:
15-12-9
Thrusters 115/75
Lateral Burpees over bar
Strict Pull- Ups

Sport
For Time:
15-12-9
Thrusters 135/95
Lateral Burpees over bar
Strict Pull- Ups

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09172020 Active Recovery

09172020 Active Recovery
HAPPY BIRTHDAY HANNAH LEWIS!!

Gymnastics
Handstand Walk (x 12-15 meters (40-50 ft))
perform x 12-14 alt Shoulder Taps on wall for scaled today
rest 45 secs
L-Sit (x30-40 secs)
*perform on rings, boxes, or hanging from rig in.
rest 45 secs
Farmer’s Carry (x 60 meters (196 ft))
*make this challenging for today so that you need to rest 1 time. This will be the length of the rig down and back twice.
rest 90 secs
x4 sets
Metcon (Time)
Active Recovery @ 75% effort
50-40-30-20-10
Cal Row
Air Squats
25-20-15-10-5
AB mat sit-ups
DBU

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09152020

09152020

Strength
Box Squat (x3 reps)
*build to a tough triple
x6 sets
Strict Sup Chin-ups (10-8-6-4-2)
* rest 60 secs b/t sets
Metcon (Time)
For Time:
400m Run
40 Wall Balls 20/14
20 Pull-ups
30 Wall Balls
15 Pull-ups
20 Wall Balls
10 Pull-ups
10 Wall Balls
5 Pull-ups
400m Run

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09142020

09142020

Strength
Snatch (1.1.1 rest 10 sec b/t reps)
*build small as you go
Rest 2 mins
x6 sets
Push Press (2,2,2,2,2,2)
*build to a tough double
Rest 90 secs
Metcon (AMRAP – Rounds and Reps)
Performance
10 min AMRAP @ 80% effort
100m Shuttle Run
5 Power Cleans 165/105
9 Ring Dips

Sport
10 min AMRAP @ 80% effort
100m Shuttle Run
5 Power Cleans 185/125
5 Strict Ring Dips

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09122020

09122020

Strength
Power Snatch ( x 3 @ 70%)
x5 sets
Snatch Hi-Pull ( x 3 @ 70% (of sn) )
x 5 sets
Snatch Push Press + Overhead Squat (x 5+1 @ 70% (of sn or ohs) )
x5 sets

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FAT AMY 09122020

FAT AMY 09122020

Metcon (Time)
For Time:
50 Air Squats
10 Burpees
40 V-Ups
10 Burpees
30 Alt. Back Rack Lunges 75/55
10 Burpees
20 Thrusters 75/55
10 Burpees
10 Push-ups

*work your way down the list and then go back up the list to finish up.

RX+ 95/65

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9/11 Memorial Workout

9/11 Memorial Workout

911 – Memorial WOD (Time)
For Time:

2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (175# / 120#)
11 HSPUs
11 KB Swings (70/53)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)

******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

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09102020

09102020

Legless Rope Climb, Rope Climb or Rope Climb Progression (x2 ascents)
rest 30 secs
Wtd Pistols, Pistols, or Wtd. Step-ups 20″ (x10-12 alt reps)
Hollow Rocks (x 10-12 reps)
rest 60 secs
x4 sets
Metcon (AMRAP – Rounds and Reps)
20min AMRAP @ 75%
21/18 Cal Row
18 Med Ball Russian Twists 20/14
15 Perfect Push-Ups
12 Box Jumps
9 Ring Rows

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09092020

09092020

Strength
Box Squat (x4x5)
*build small to a tough set and increase load from 09/01
Strict Pull-up Work (x 5-7)
Strict Pull-up x 5-7
rest 30 sec
Strict Sup Chin-ups x 5-7
rest 30 sec
Strict C2B Pull-ups x 5-7
rest 30 sec
Strict Sup C2B Pull-ups x 5-7
Metcon (AMRAP – Reps)
EMOM for 16 min
Min 1- 40 DBU
Min 2- 10 Thrusters 50/35
Min 3- 175/150m Row
Min 4- 12 Weighted Anchored Sit-ups

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