WOD: Thu 01.13.2022 “Stand Out”
NEWS
- MLK DAY: No 5:30a or 6p classes
WOD
“Stand Out”
8 Rounds
24 Squats
12 Push Ups
12/9 Calorie Bike
*equal work:rest
8 Rounds
18 Squats
12 Bench Push Ups
10/7 Calorie Bike
*equal work:rest
8 Rounds
12 Squats
9 Bench Push Ups
9/6 Calorie Bike
*equal work:rest
WOD GUIDANCE & GOALS
The key to this workout is FAST! Leave nothing in your tank round to round. Complete the squats in :01-:02 per rep, then bust out the push ups in one or two sets, then hop on the bike and complete the calories in :30-:45. You get a EQUAL work to rest ratio! Target 2:00 per interval
Courtesy of CFLP
Post Intervals to Comments.
HOME WOD
8 Rounds
24 Squats
12 Push Ups
100 Meter Run
*equal work:rest
ENDURANCE
Rest
WOD: Wed 01.12.2022 “Create This Song”
WOD
“Create This Song”
4 x 4:00on/1:00 off
500/400 Meter Row
15 Toes to Bar
Max Double Unders
4 x 4:00on/1:00 off
500/400 Meter Row
15 Knee Up
Max Attempts
4 x 4:00on/1:00 off
350/300 Meter Row
15 V-Ups
Max Single Unders
WOD GUIDANCE & GOALS
Double under practice! Row the 500/400 at your 2k pace (moderate), so you’re ready to rep out a big set of toes to bar. If toes to bar aren’t your jam (yet), do sets of 6,5 and 4. With any remaining time, do as many double unders or attempts as possible. Remember you have a minute of rest between rounds so push your pace! Record total double under reps.
Post Reps to Comments.
HOME WOD
4 x 4:00on/1:00 off
400 Meter Run
15 V-Ups
Max Sit to Stands
ENDURANCE
4 x 4:00on/1:00 off
1k run
EVENTS: 2022 Member Clinics Announced!
2022 SKILL & TECHNIQUE CLINICS ANNOUNCED!
THE DETAILS: Looking to pursue your better inside the gym this year? Well, we’re giving you the opportunity to work on various aspects of your functional fitness repertoire!
Not only will these clinics provide you instant advice and feedback, but many will also provide you with takeaways and homework to help you implement the tactics and strategies discussed.
There is also a new toggle under “Member Quick Links” (in the right column of this webpage) called “2022 Member Clinics”. In that toggle, we will have a permanent link to this page so you can always find the details. We’ll also remind you in class and on our daily WOD posts.
TO SIGN UP: You must RSVP through Triib to attend a clinic! Sorry, no exceptions. You’ll sign up for these clinics just like any class… it will open 48 hours prior and you will see them appear on OUR SCHEDULE PAGE and on your mobile app.
JANUARY 22
Beginner Pull Up
Progressions, skills and accessory movements that lead you to getting your first pull up. Plus, proper mechanics when it comes to kipping
FEBRUARY 12
Double Under
Learn tips and tricks to help you master those pesky double unders. Whether you’re a dub ninja, or are a happy single-underer, this class will help you better those unders on your way to some PRs!
MARCH 19
The Snatch
Dive into the proper mechanics of the snatch to ultimately build to a heavy 1 rep and possibly a new PR!
APRIL 9
Rowing
Want to make rowing easier? This is the clinic for you! Learn proper timing, tension and form to improve your overall splits and efficiency, to make that elusive 2k row and 500’s feel like a breeze.
MAY 21
The Clean + Jerk
Dive into the proper mechanics of the clean and jerk to ultimately build to a heavy 1 rep and possibly a new PR!
JUNE 12
Running Efficiency
A running clinic?! Darn right. Learn proper form and technique for more efficient and safer running… for the long haul!
JULY 23 or 24
Swimming Mechanics
Yes, we’re gonna swim! Make changes to your stroke to become a more efficient swimmer.
AUGUST 12
The Total
The ultimate HEAVY DAY! The CrossFit Total is the sum of your 1 rep max back squat, press and deadlift. Test all three lifts with proper advice on belts, breathing, knee sleeves, and lifting shoes.
SEPTEMBER 10
Intermediate Pull Ups
Learn how to link multiple pull ups and chest to bars! Must have at least 3 consecutive strict pull ups and 10 consecutive kipping pull ups.
OCTOBER 22
Advanced Pull Ups
Learn how to volume train your pull ups for 20+ consecutive reps. Plus, learn the proper technique for butterfly pull ups. Must have 10+ consecutive kipping pull up, and 5+ consecutive chest to bar pull ups.
NOVEMBER 17
Ring Muscle Up
Learn skills and drills to accomplish a ring muscle up! As a prerequisite for signing up, you must have 3 strict pull ups and 3 strict ring dips. See Mel in advance if you’d like to start working on this requirement.
DECEMBER
No Seminar
Daybreak and our community will be giving back to our community… details to follow.
WOD: Tue 01.11.2022 “Ingrid”
WOD
“Ingrid”
Power Snatch Complex
Snatch Pull
Hang Power Snatch
Power Snatch
*build 5 sets
10 Rounds
3 Power Snatch
3 Bar Facing Burpees
Power Snatch Complex
Snatch Pull
Hang Power Snatch
Power Snatch
*build 5 sets
10 Rounds
3 Power Snatch
3 Bar Facing Burpees
Power Snatch Complex
Snatch Pull
Hang Power Snatch
Power Snatch
*build 5 sets
10 Rounds
3 Hang Power Snatch
3 Lateral Burpees
WOD GUIDANCE & GOALS
HEAVY Day, plus a little burner! The first part of class will be dedicated to building to weight, for the following complex: snatch pull+hang power snatch+power snatch. Every rep should look near to perfect. Favor form over weight. For the metcon, the power snatches should be unbroken every round, and move FAST on the burpees. Target sub 10 minutes.
Post Weight + Time to Comments.
HOME WOD
10 Rounds
20 Mt. Climbers
10 Burpee Tuck Jumps
ENDURANCE
Rest
WOD: Mon 01.10.2022 “Hit The Stage”
WOD
“Hit The Stage”
500 Meter Row
then
7 Rounds
7 Thrusters
7 Pull Ups
then
500 Meter Row
Weight: 115/75
400 Meter Row
then
7 Rounds
7 Thrusters
7 Banded Pull Ups
then
400 Meter Row
Weight: 95/65
350 Meter Row
then
5 Rounds
7 Thrusters
7 Ring Rows
then
350 Meter Row
Weight: 75/55
WOD GUIDANCE & GOALS
A little couplet-row sandwich! Row at a moderate pace for the first 500 meters. You don’t want to blow up your legs for the seven rounds of thrusters. The thrusters should be unbroken every round, and try to do the pull ups unbroken as long as possible. The couplet will take under 10 minutes to complete. Push the second row, sprinting the last 200 meters. Target 15 minutes.
Post Time to Comments.
HOME WOD
400 Meter Run
then
7 Rounds
7 Squats
7 Push Ups
then
400 Meter Run
ENDURANCE
3 Round
800 meter slow
400 meter moderate
200 meter sprint
Rest 4 minutes
WOD: Sun 01.09.2022 “Got a Job”
WOD
“Got a Job”
1 – 30 Squats
2 – 15 Push Ups
3 – 12 Kettlebell Swings
4 – :45 Plank
5 – 100 Meter Run
1 – 30 Squats
2 – 10 Push Ups
3 – 12 Kettlebell Swings
4 – :45 Plank
5 – 100 Meter Run
1 – 20 Squats
2 – 10 Bench Push Ups
3 – 12 Kettlebell Swings
4 – :30 Plank
5 – 100 Meter Run
WOD GUIDANCE & GOALS
Love a good EMOM! Every movement, try to complete the reps under :45, to have at least :15 of rest before the next minute. Challenge yourself on the push ups by doing less reps on your toes, and on the kettlebell swings use a heavier weight.
Post Mods to Comments.
WOD: Sat 01.08.2022 “I Think You’re Gonna Like It”
WOD
“I Think You’re Gonna Like This”
2 Rounds
100 Double Unders
24 Deadlifts
12 Ring Muscle Ups
Weight: 245/165
2 Rounds
30 Attempts
24 Deadlifts
12 Bar Muscle Ups
Weight: 185/135
2 Rounds
150 Single Unders
15 Deadlifts
12 Pull ups + Dips
Weight: 165/115
WOD GUIDANCE & GOALS
Holy deadlifts! The double unders are a buy into each round. They should take no more than 2 minutes to complete. Choose a weight for the deadlifts that is moderately heavy, and break the 24 reps into 3 sets of 8 reps or 12,8 and 4 reps. Chip away at ring muscle ups in sets or as single reps. Target 12 minutes.
Courtesy of CFLP
Post Time to Comments.
WEATHER ALERT: Schedule Update
We’re a GO with 12p Pop Up, and 5p classes! Sign up on Triib
WOD: Fri 01.07.2022 “Antsy”
WOD
“Antsy”
With a Partner
54 Calorie Bike
54 Sit Ups
54 Meter Handstand Walk
With a Partner
44 Calorie Bike
54 Sit Ups
14 Wall Walks
With a Partner
34 Calorie Bike
54 Sit Ups
108 Plank Taps
WOD GUIDANCE & GOALS
Grab a buddy and get after it! With your partner, switch on and off the bike every :45-:60 to complete the 54 calories. Then share the sit ups however you’d like. Break the handstand walking into 10 meters at a time, or as soon as your partner kicks down, you kick up. Target 2-3 rounds.
Post Rounds to Comments.
HOME WOD
800 Meter Run
54 Sit Ups
54 Meter Handstand Walk
ENDURANCE
1 mile
rest 5 min
1 mile
WOD: Thu 01.06.2022 “Either And”
WOD
“Either And”
12-9-6
Front Squat
Chest to Bar
Rest 2 Minutes
21-15-9
Wall Ball
Pull Up
Weight: 165/115, 20/14
12-9-6
Front Squat
Strict Pull Up
Rest 2 Minutes
21-15-9
Wall Ball
Kipping Pull Up
Weight: 135/95, 14/10
12-9-6
Front Squat
Banded Pull Up
Rest 2 Minutes
21-15-9
Wall Ball
Ring Row
Weight: 115/75, 10/6
WOD GUIDANCE & GOALS
A lower body push to an upper body pull? Heck yes! Your power output is going to be high on this one. Choose a moderately heavy front squat weight that may force you to break the first and second sets at the 6 rep mark. Then either go unbroken on the chest to bars or chip away in sets of 3 reps. Target sub 10 minutes. For the second couplet, try to do every set of wall balls unbroken! The pull ups, try to do the same or break into 2-3 sets each. Target sub 10 minutes.
Post Times to Comments.
HOME WOD
12-9-6
Jumping Lunges
V-Ups
Rest 2 Minutes
21-15-9
Jumping Squats
Sit ups
ENDURANCE
Rest