WOD: Thu 03.04.2021 “Gonna Work It Out”
NEWS
- Double Under Seminar: Tomorrow at 6pm with Michele! Rsvp on Triib
WOD
“Gonna Work it Out”
10-9-8-7-6-5-4-3-2-1
Chest to Bars
Power Clean
Weight: Bodyweight
10-9-8-7-6-5-4-3-2-1
Pull Ups
Power Clean
Weight: 3/4 Bodyweight
10-9-8-7-6-5-4-3-2-1
Ring Rows
Power Clean
Weight: 1/2 Bodyweight
WOD GUIDANCE & GOALS
A pull to a pull… this one’s gonna get grippy! For pull up sets 10-7, do 2 sets to save your grip, and for sets 5-1 do straight sets. For the cleans, start with sets of 2-3 then go to singles as soon as you start to take longer rests. Target 12 minutes.
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HOME WOD
10-9-8-7-6-5-4-3-2-1
Push Ups
20-18-16-14-12-10-8-6-4-2
Hollow Rocks
ENDURANCE
Rest
WOD: Wed 03.03.2021 “Don’t Believe The Hype”
NEWS
- Double Under Seminar: This Friday at 6pm with Michele! Want to get your first double under, string them together, or perfect your form? Friday’s seminar is for you! Sign ups open Wed on Triib.
WOD
“Don’t Believe The Hype”
Team of 2
200 Calorie Row
100 Burpee Box Jump Overs
50 Shoulder to Overhead
Height: 24/20
Weights: 135/95
Team of 2
200 Calorie Row
100 Burpee Box Step Overs
50 Shoulder to Overhead
Height: 24/20
Weights: 115/75
Team of 2
150 Calorie Row
75 Burpee Box Step Overs
50 Shoulder to Overhead
Height: 20
Weights: 95/65
WOD GUIDANCE & GOALS
With a partner, complete the row, then the burpee box jump overs, and then the shoulder to overhead. You decide as a team how to split up the work. Keep your transitions fast and when you get tired/slow down, switch off! Target 20 minutes.
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HOME WOD
1 Mile Run
50 Burpee Box Jump Overs
50 Push Ups
ENDURANCE
7 Rounds
2 min fast, 3 min moderate
WOD: Tue 03.02.2021 “Fight The Power”
NEWS
- Double Under Seminar: This Friday at 6pm with Michele! Want to get your first double under, string them together, or perfect your form? Friday’s seminar is for you! Sign ups open Wed on Triib.
WOD
“Fight The Power”
100 Double Unders
35 Squats
30 Deadlifts
75 Double Unders
35 Squats
20 Deadlifts
50 Double Unders
35 Squats
10 Deadlifts
Weights: 165/115, 185/135, 225/155
30 Attempts
35 Squats
30 Deadlifts
20 Attempts
35 Squats
20 Deadlifts
10 Attempts
35 Squats
10 Deadlifts
Weights: 155/105, 165/115, 175/125
150 Single Unders
25 Squats
30 Deadlifts
100 Single Unders
25 Squats
20 Deadlifts
50 Single Unders
25 Squats
10 Deadlifts
Weights: 115/75, 135/95, 155/105
WOD GUIDANCE & GOALS
Do big sets of double unders and recover on the squats. The first set of deadlifts, do the 30 reps in sets of 10. The next set of deadlifts, start with a set of 10 then two sets of five. And the final set push to do all 10 reps unbroken. Target 12 minutes.
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HOME WOD
100 Jumping Jacks
35 Squats
30 Good Mornings
75 Jumping Jacks
35 Squats
30 Jumping Good Mornings
50 Jumping Jacks
35 Squats
30 Glute Bridge
ENDURANCE
Rest
WOD: Mon 03.01.2021 Oly Lifts
NEWS
- Double Under Seminar: This Friday at 6pm with Michele! Want to get your first double under, string them together, or perfect your form? Friday’s seminar is for you! Sign ups open Wed on Triib.
WOD
Olympic Lifts
5×3, building
5×3, building
3 x :20, rest :40
5×3, building
5×3, building
3 x :20, rest :40
5×3, building
5×3, building
3 x :20, rest :40
WOD GUIDANCE & GOALS
For both the high hang snatch and clean and jerk, pull rapidly under the bar. Focus on technique over increasing weight. Coaches will help you work up to 75% of your effort for the day, and gradually build to 90-95%. Take :90 between lifts. For the hollow rocks, target 20 rocks per :20 interval.
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HOME WOD
100 pushups
100 sit ups
100 squats
100 lunges
ENDURANCE
20 x 200m, on the :90
WOD: Sun 02.28.2021 “Rock Box”
NEWS
- SAT WOD Recording
- The CrossFit Games 2020 Open: Details HERE
WOD
“Rock Box”
With a Partner
3 Rounds
50 Double Unders
40 Dumbbell Deadlifts
30 Dumbbell Thrusters
20 Dips (box)
30 Dumbbell Step Ups (1 db)
400 Meter Run
50 Double Unders
Weight: 50/35
Height: 20″
With a Partner
3 Rounds
15 Attempts
40 Dumbbell Deadlifts
30 Dumbbell Thrusters
20 Dips (box)
30 Dumbbell Step Ups (1 db)
400 Meter Run
15 Attempts
Weight: 35/20
Height: 20″
With a Partner
3 Rounds
75 Single Unders
40 Dumbbell Deadlifts
30 Dumbbell Thrusters
20 Dips (box)
30 Dumbbell Step Ups (1 db)
400 Meter Run
75 Single Unders
Weight: 25/15
Height: 20″
WOD GUIDANCE & GOALS
With your partner, share reps any way you’d like but you must complete one movement before moving to the next. The deadlifts and thrusters are with a set of dumbbells and the step ups are with a single dumbbell. The 400 is run together! Target 27 minutes.
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HOME WOD
With a Partner
2 Rounds
50 Jumping Jacks
40 Glute Bridge
30 Squats
20 Dips
30 Step Ups
400 Meter Run
50 Mountain Climbers
ENDURANCE
Rest
WOD: Sat 02.27.2021 “Radio Station”
NEWS
- FRI WOD Recording
- The CrossFit Games 2020 Open: Details HERE
WOD
“Radio Station”
50 Sit Ups
40 Toes to Bar
30 Hollow Rocks
20 Pull Ups
10 Strict Pull Ups
5 Bar Muscle Ups
Rest 5 Minutes
5 Bar Muscle Ups
10 Strict Pull Ups
20 Pull Ups
30 Hollow Rocks
40 Toes to Bar
50 Sit Ups
50 Sit Ups
40 Knee Ups
30 Tuck Rocks
10 Pull Ups
5 Strict Pull Ups
5 Chest to Bar
Rest 5 Minutes
5 Chest to Bar
5 Strict Pull Ups
10 Pull Ups
30 Tuck Rocks
40 Toes to Bar
50 Sit Ups
40 Sit Ups
30 Leg Lift
20 Tuck Rocks
20 Ring Rows
10 DB Bent Over Row
5 Banded Pull Ups
Rest 5 Minutes
5 Banded Pull Ups
10 DB Bent Over Row
20 Ring Row
20 Tuck Rocks
30 Knee Ups
40 Sit Ups
WOD GUIDANCE & GOALS
Abs and Arms! For the first half of this workout the movements get progressively harder. Do one consecutive set of sit ups, chip away at toes to bar, hollow rocks, and pull ups in sets of 5-10. The strict pull ups can be done in sets of 2 or even singles, same with the bar muscle ups. After the 5 minute rest, the movements get progressively easier. Break movements into the same sets and push your pace on the last set of sit ups. Target 25 minutes (including rest).
Inspired by CFM
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HOME WOD
50 Sit Ups
40 Leg Lifts
30 Hollow Rocks
20 Push Ups
10 Burpees
5 Sit to Stands
Rest 5 Minutes
5 Sit to Stands
10 Burpees
20 Push Ups
30 Hollow Rocks
40 Leg Lifts
50 Sit Ups
ENDURANCE
Rest
WOD: Fri 02.26.2021 “Beats to the Rhyme”
NEWS
- THU WOD Recording
- SEMINAR:
With the 2021 CrossFit Open just two weeks away, what better way to prepare then with a workout strategy seminar. For those of you wanting to maximize your performance during The Open workouts, this seminar is for you. You’ll learn how to play to your strengths, plan/time your reps, determine where/how to rest, and other mental tips and tricks to get the most out of your WOD.To get the most out of this session, do not workout earlier in the day, we will be working out during the seminar. - The CrossFit Games 2020 Open: Details HERE
WOD
“Beats to the Rhyme”
7 Rounds
In as Few Pulls as Possible
150/100 Meter Row
*do 1 Front Squat per Pull
Weight: Bodyweight
7 Rounds
In as Few Pulls as Possible
150/100 Meter Row
*do 1 Front Squat per Pull
Weight: 3/4 Bodyweight
7 Rounds
In as Few Pulls as Possible
150/100 Meter Row
*do 1 Front Squat per Pull
Weight: 1/2 Bodyweight
WOD GUIDANCE & GOALS
The goal for this workout is to do as few pulls as possible resulting in fewer front squats. For every pull, drive out as hard as you can and let as many meters go by as possible. If it takes you 8 pulls to get 150/100. meters, you’ll do 8 front squats. If you can’t front squat your bodyweight, try doing 3/4 or 1/2. All rowers set to a 6 damper.
Post Pulls + Time to Comments.
HOME WOD
7 Rounds
200 Meter Sprint
*walk 100m between sets
ENDURANCE
6 x 400m, rest :90
WOD: Thu 02.25.2021 “They Call Us Run”
NEWS
- WED WOD Recording
- SEMINAR:
With the 2021 CrossFit Open just two weeks away, what better way to prepare then with a workout strategy seminar. For those of you wanting to maximize your performance during The Open workouts, this seminar is for you. You’ll learn how to play to your strengths, plan/time your reps, determine where/how to rest, and other mental tips and tricks to get the most out of your WOD.Sign-ups opened yesterday 2/24. To get the most out of this session, do not workout earlier in the day, we will be working out during the seminar. - The CrossFit Games 2020 Open: Details HERE
WOD
“They Call Us Run”
5 Rounds
15 Hang Power Snatch
15 Sumo Deadlift High Pull
15 Push Press
Weight: 75/55
5 Rounds
10 Hang Power Snatch
10 Sumo Deadlift High Pull
10 Push Press
Weight: 75/55
5 Rounds
10 Hang Power Snatch
10 Sumo Deadlift High Pull
10 Push Press
Weight: 55/35
WOD GUIDANCE & GOALS
The weight you choose for this workout should feel light for all three movements. If you were fresh you could do 15 reps unbroken. However, to strategically push through this workout, do NOT go unbroken on the hang power snatch or sumo deadlift high pull. Start with sets of 10 and 5 reps for the first two movements. Then for the push press do 15 reps straight. Target 10-12 minutes.
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HOME WOD
5 Rounds
15 Burpees
15 V-Ups
15 Lunges per side
ENDURANCE
Rest
WOD: Wed 02.24.2021 “Helen”
NEWS
- TUE WOD Recording
- 2021 CrossFit Games Open: Detail HERE
- SEMINAR:
With the 2021 CrossFit Open just two weeks away, what better way to prepare then with a workout strategy seminar. For those of you wanting to maximize your performance during The Open workouts, this seminar is for you. You’ll learn how to play to your strengths, plan/time your reps, determine where/how to rest, and other mental tips and tricks to get the most out of your WOD.Sign-ups open TONIGHT 2/24 at 6pm. To get the most out of this session, do not workout earlier in the day, we will be working out during the seminar.
WOD
“Helen”
3 Rounds
400 Meter Run
21 Kettlebell Swings
12 Pull Ups
Weight: 53/35
3 Rounds
400 Meter Run
21 Kettlebell Swings
6 Pull Ups
Weight: 35/26
3 Rounds
300 Meter Run
15 Kettlebell Swings
12 Ring Rows
Weight: 26/18
WOD GUIDANCE & GOALS
Benchmark workout!! “Helen” is a classic CrossFit workout that we will do 1-2 times per year as a fitness benchmark. This workout is all about managing your breathing but also your grip. Run the first two 400’s around your 1 mile PR pace (moderately fast). Kettlebell sets should be unbroken. Breath at the top of every rep. Chip away at the pull ups in smaller sets with fast breaks. Target 10 minutes.
Compare Scores HERE
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HOME WOD
3 Rounds
400 Meter Run
21 Lunges
12 Push Ups
ENDURANCE
3 x 1k, rest 3 min
WOD: Tue 02.23.2021 “Run’s House”
NEWS
- MON WOD Recording
- SEMINAR:
With the 2021 CrossFit Open just two weeks away, what better way to prepare then with a workout strategy seminar. For those of you wanting to maximize your performance during The Open workouts, this seminar is for you. You’ll learn how to play to your strengths, plan/time your reps, determine where/how to rest, and other mental tips and tricks to get the most out of your WOD.Sign-ups open Wed 2/24 at 6pm. To get the most out of this session, do not workout earlier in the day, we will be working out during the seminar. - 2021 CrossFit Games Open: Details HERE
WOD
“Run’s House”
AMRAP 20
25 Burpees
15 Back Squats
Weight: Bodyweight
AMRAP 20
25 Burpees
15 Back Squats
Weight: 3/4 Bodyweight
AMRAP 20
25 Burpees
15 Back Squats
Weight: Half Bodyweight
WOD GUIDANCE & GOALS
Choose a weight for the back squats that you can safely get to your shoulders, from the floor. The 25 burpees will take :90-2:00 to complete, and the back squats, try to do in one set, will take :45-:60 to complete. Target 6 rounds.
Courtesy of CF
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HOME WOD
AMRAP 20
25 Burpees
25 Squats
ENDURANCE
Rest