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CrossFit WOD 191119

CrossFit WOD 191119
THANKSGIVING SCHEDULE – 9am Community WOD 11/28
CLOSED FRI/SAT/SUN

General Warm Up
Band Assisted Hip Flexor Stretch x 60 seconds per side
Hawaiian Squats x 5 reps per leg @ 4111

Two sets of:
30 Second Prone Plank Hold
30 Second Scapular Circles from Push-Up Position
30 Second Mountain Climbers
30 Second Single-Unders
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 KB Swings
Rest as needed

Back Squat (3 reps every 2 min for 10 min )
Tempo Back Squat x 3 reps @ 42X1

Please note the tempo prescription – this is a slow, 4-second descent followed by a 2-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 3 reps. Start around 65-70% and use today to build to figure out what you are capable of for this rep scheme.

Metcon (Time)
2 Rounds for time of:

20 DB Squats
20 Burpee
200M Run
20 DB Push Press
15 DB Lateral Jumps
200M Run
20 DB Power Clean
200M Run

RX 35/25
RX+ 50/35

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CrossFit WOD 191118

CrossFit WOD 191118

General Warm Up
Three sets of:
KB Front Rack Bulgarian Split Squats x 61
Rest 60 seconds between sets
Snatch (Every 2 min for 12 min )
Snatch x 1 rep

Set 1 = @ 75%
Set 2 = @ 80%
Set 3 = @ 84%
Set 4 = @ 87%
Sets 5-6 = @ 90%

Metcon (Time)
21-15-9

Power Snatch 95/65
Burpee over Barbell

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Community WOD 191611

Community WOD 191611

General Warm Up
Metcon (AMRAP – Rounds and Reps)
Team WOD

30 Min AMRAP

20 x Alternating DB Power Snatch 35/20
20 x Burpee
20 x Box Jump Over
20 x Burpee
200M Run
20 x Single Arm Overhead Lunge 35/20
20 x Burpee
200M Run

RX+ 50/35

One partner works at a time
Switch every 10 reps
Run together

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11.15.19

11.15.19

General Warm Up

Weightlifting
Strict Press – 20 min to Find 1RM

Metcon
20 min AMRAP
400m RUN
30 DB S2OH 35/20
20 DB Walking Lunges
10 Devil’s Press

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CrossFit WOD 191114

CrossFit WOD 191114

General Warm Up
Front Squat + Jerk (Every 2 min for 12 Min )
Front Squat + Jerk @ 85-90% of 1-RM C&J
Metcon (4 Rounds for reps)
Against a 3:00 clock, complete for max reps
300/250 Row
12 x Pull-Ups
Max Reps Alternating DB Snatch 35/20
Rest 3 minutes; Repeat for four sets

RX+ C2B PU, 50/35

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CrossFit WOD 191113

CrossFit WOD 191113

General Warm Up
Clean Pull + Clean (Every 90 seconds for 12 minutes )
Set 1 = 1 rep @ 70%
Set 2 = 1 rep @ 75%
Sets 3-4 = 1 rep @ 80%
Sets 5-6 = 1 rep @ 84%
Sets 7-8 = 1 rep @ 87%
Metcon (Time)
Two sets for times of:
25 x Wall Ball Shots 20/14
15 x Single DB Box Step-Overs 35/20
10 x Pull-Ups
15 x Single DB Box Step-Overs 35/20
25 x Wall Ball Shots 20/14
Rest 3 minutes

RX+ 50/35, C2B

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CrossFit WOD 191112

CrossFit WOD 191112

General Warm Up
Snatch (2 reps every 2 minutes for 12 minutes )
Slow Pull Snatch x 2 reps

Sets 1-3 = @ 75-80%
Sets 4-6 = @ 80-85%

Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run
30 x Russian Kettlebell Swings 53/35
20/15 x Calories Row
10 Burpee Box Jump-Overs

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Verterans Day 2019

Verterans Day 2019
Special THANK YOU to all Veterans who have served to protect our freedom.

LIMITED CLASS SCHEDULE TODAY 9am ONLY

General Warm Up
Metcon (AMRAP – Rounds and Reps)
AMRAP in 11 minutes

11 x Power Cleans (135/95 lb)
11 x Burpees Over the Bar
19 x Deadlifts (135/95 lb)
18 x Pull-Ups

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

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Community WOD 191109

Community WOD 191109

General Warm Up
Metcon (3 Rounds for reps)
In teams of 2 or 3

10 Min AMRAP
Max Bench Press
RX 95/65
RX+ 135/95

Rest 3 Min

10 Min AMRAP
Max 100M Sprints

Rest 3 Min

10 Min AMRAP
Max DB Lungesters
RX 30/20
RX+ 40/30

What in the heck is a Lungester?

Reverse Lunge Right
Reverse Lunge Left
Thruster

😘

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