WOD: Wed 04.22.2020 “Found Me”
NEWS
TUE WOD Recording: Do Si Do
TUE KIDS Recording: Here
WOD
“Found Me”
2 Rounds:
90 Double Unders
600 Meter Run
30 Tuck Ups
WOD Guidance & Goals:
Ninety double unders will take :75-2:00. Scaling options for double unders include; 90 timers or jumping jacks, 30 attempts or 120 single unders. The 600 meter run takes about 3 minutes. If you do not have a course mapped out, run out :90 and back. You can sub 12 flights of stairs or 100 high knees and butt kickers, instead of running. Try to do the 30 tuck ups (like a V-up but with bent knees) in sets of 10. Target 12 minutes.
httpv://www.youtube.com/watch?v=YJ2wfBTMu28
Post Time to Comments.
ENDURANCE
15 rounds
1 min easy, 1 min moderate, 1 min fast
BARBELL CLUB
Burgener Strength
1) Back Squat: 3-5 sets x 10 reps within 90% of 10 RM on Monday
2) Strict press: 3-5 sets x 10 reps within 90% of 10 RM on Monday
3) Strict weighted pull ups: 3 sets x 10 reps (AHAP)
WOD: Tue 04.21.2020 “Do Si Do”
WOD
“Do Si Do”
50 Meter Lunges
50 Glute Bridges
50 Sit Ups
50 Dips
50 Meter Lunges
50 Dips
50 Sit Ups
50 Glute Bridges
50 Meter Lunges
WOD Guidance & Goals:
For the walking lunges, make sure your back knee touches the floor and between reps pass through standing position. The 50 meters of walking lunges can be scaled to 40 lunges in place or 40 squats. Focus on squeezing your glutes doing the majority of the work on the glute bridges. Be aggressive with your arm swing on the sit ups. For the dips, keep your legs out straight (bend them to scale) and bend your elbows until your shoulder is below your elbow. Target 15 minutes.
httpv://www.youtube.com/watch?v=M6Qq607BCEM
Post Time to Comments.
BARBELL CLUB
Burgener Strength
1) Hang snatch: Work up to a 5 RM. Then 5 reps @ 95% 5RM, 5 reps @ 90% 5RM.
2) Push press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
3) Barbell bent over rows: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
WOD: Mon 04.20.2020 “Open 17.1…Kinda”
NEWS
SUN WOD Recording: Rhythm is a Dancer
WOD
“Open 17.1…Kinda”
10 Dumbbell Snatch
15 Burpee Step Ups
20 Dumbbell Snatch
15 Burpee Step Ups
30 Dumbbell Snatch
15 Burpee Step Ups
40 Dumbbell Snatch
15 Burpee Step Ups
50 Dumbbell Snatch
15 Burpee Step Ups
WOD Guidance & Goals:
With your dumbbell or kettlebell, complete 10 total snatches (5 per side), alternating arms. Then complete 15 burpee step ups to a chair or ledge. If you have a box feel free to do burpee box jump. The snatches increase in reps by 10 each round and the burpee step ups remain 15 reps. Target sub 20 min.
httpv://www.youtube.com/watch?v=oubmZcbd4Zs
Post Time to Comments.
ENDURANCE
3 Rounds
600 meter run
400 Meter Run
200 Meter Run
Equal work:rest
BARBELL CLUB
Burgener Strength
1) Back Squat: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
2) Strict press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
3) Strict weighted pull ups: 3 sets x 10 reps (AHAP)
WOD: Sun 04.19.2020 “Rhythm Is A Dancer”
NEWS
SAT WOD Recording: Young + Alive
WOD
“Rhythm Is A Dancer”
AMRAP 20
20 Bulgarian Split Squats
20 Dips
800 Meter Run
20 Pistols
20 Knee Tucks
WOD Guidance & Goals:
With a 20 minute clock, perform 10 split squat on one side then 10 on the other holding a dumbbell or kettlebell in the rack position. Dips are from a bench or chair. Bend your knees to make the dips easier. The 800 meter run will take around 4 minutes, scaling options include 16 flights of stairs or rowing. Alternate legs on the pistols completing 10 per side. Sit to a bench to scale the movement. The knee tucks are done sitting on a chair or bench. The movement begins with your legs extended out and slightly down toward the floor and torso leaning back. You’ll then bend your knees pulling them toward your chest and bringing your torso to ninety degrees. Target 2+ rounds.
httpv://www.youtube.com/watch?v=PLHa3p8rudg
WOD: Sat 04.18.2020 “Young + Alive”
NEWS
FRI WOD Recording: Soggy Dollar
FRI Core + Mobility:
2 Rounds of AMRAP 5
20 V Ups
20 Commanders
20 Sit Up With Twist
20 Mountain Climbers
Rest 1 Min Between AMRAPS
WOD
“Young + Alive”
4 Flights of Stairs With Dumbbell
100 Squats
4 Flights of Stairs
75 Bicycle Sit Ups
4 Flights of Stairs
50 Push Ups
4 Flights of Stairs
25 Bent Over Rows
4 Flights of Stairs
WOD Guidance & Goals:
With a weight, climb 4 flights of stairs (1 flight = up and down) OR do 50 jumping jacks. Do the 100 squats unbroken at a steady pace (about 3 minutes). The 75 bicycles sit ups are per side (150 total). Do push ups in sets of 3-5 with quick break between sets. The bent over rows are with 1 db/kb/bb held with both hands. You could also do pull ups instead of bent over rows. Target 15 minutes.
httpv://www.youtube.com/watch?v=XYCgPesSvCk
Post Time to Comments.
BARBELL CLUB
Burgener Strength
1: Clean deadlift: Work up to a 10 RM in as few sets as possible. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
2: Romanian deadlift: 3 sets x 10 reps within 90% of 10 RM
WOD: Fri 04.17.2020 “Soggy Dollar”
NEWS
THU WOD Recording: Seek Bromance
THU KIDS Recording: Here
WOD
“Soggy Dollar”
5 Rounds of AMRAP 3:
10 Dumbbell Snatch
8 Lateral Hops
6 Sit to Stands
Rest 3 Minutes Between Rounds
WOD Guidance & Goals:
With your dumbbell or kettlebell, complete 10 total snatches (5 per side), alternating arms. The lateral hops are over your dumbbell. Over is 1 rep, back is rep 2 and so forth. Scaling for sit to stands is burpees. Push the intervals there’s a built in rest. Suggested weight for dumbbell is 50/35. Barbell snatches 115/75. Target 3 rounds per AMRAP 3.
httpv://www.youtube.com/watch?v=hk74RHgsduU
Post Rounds to Comments.
ENDURANCE
6-8 miles
BARBELL CLUB
Burgener Strength
1) Snatch: 10 rounds – Every 90 seconds, complete:
1x snatch (Increase the weight each round so the 10th set is hard, but doable)
2) Clean and jerk: 10 rounds – Every 2 minutes, complete:
1x clean and jerk (Increase the weight each round so the 10th set is hard, but doable)
3) Front squat: Work up to a 5 RM
*For the front squats, you should be warm from the cleans, so establish a 5 RM in as few sets as possible.
WOD: Thu 04.16.2020 “Nail, Hair, Hips, Heels”
NEWS
WED WOD Recording: Seek Bromance
WED Core + Mobility: Here
WOD
“Nails, Hair, Hips, Heels”
42 Wall Balls
21 Toes to Bar
21 Hang Power Clean
21 Push Press
Rest 3 Minutes
30 Wall Balls
15 Toes to Bar
15 Hang Power Clean
15 Push Press
Rest 3 Minutes
18 Wall balls
9 Toes to Bar
9 Hang Power Cleans
9 Push Press
Barbell: 95/65
DB: 35/20
Courtesy of CFLP
WOD Guidance & Goals:
If you have a wall ball, bar to hang from and a barbell, do the workout as written. Weight should be light enough to get a third of the reps unbroken. If you have a dumbbell or kettlebell, do thrusters instead of wall balls (hold the bell of the kb or both heads of the db). For toes to bar, lay down and hold the db or kb with arms fully extended overhead. Keeping legs straight bring toes up to touch the kb or db for a leg lift. For the hang cleans and push press, you’ll do the designated reps on both sides (21/21, 15/15, 9/9), switching hands every 3rd of the reps. For example, the set of 21 hang cleans do 7 reps on your right arm, then 7 reps on your left, then switch back for another 7 on your right, etc, until you complete 21 on both arms. You will record a time for all three intervals. Target 7 min, 5 min, 3 min.
httpv://www.youtube.com/watch?v=lJqrCwkSXNw
Post Three Time to Comments.
WOD: Wed 04.15.2020 “Seek Bromance”
NEWS
TUE WOD Recording: Who’s Got Your Love
TUE KIDS Recording: Here
WOD
“Seek Bromance”
500-400-300-200-100 Meter Run
50-40-30-20-10 Sit Up
WOD Guidance & Goals:
Alternate between running and sit ups. Sit ups, touch hands and shoulders to the ground behind you, throw arms forward to sit up, touch toes and get your torso to pass through ninety degrees at the top. If you don’t want to run and have a rower, row equal meters. If you’re indoors do 10/8/6/4/2 flights of stairs or 50/40/30/20/10 jumping jacks. If you don’t have a course mapped out run a total of time of 2:30/2:00/:90/:60/:30. Target 15 minutes.
httpv://www.youtube.com/watch?v=703FnsTj6jo
Post Time to Comments.
ENDURANCE
30 min
:30 sprint, :60 easy, :60 moderate, :30 walk
BARBELL CLUB
Burgener Strength
1) Back Squat: 3-5 sets x 10 reps within 90% of 10 RM
2) Press/military press: 3-5 sets x 10 reps within 90% of 10 RM
3) Strict weighted pull ups: 3 sets x 10 reps (AHAP)
*For 1 and 2, go by feel/rate of perceived exertion. If 90% of the 10 RM established isn’t in the tank, back it off and do 1-2 sets at a weight that is hard, but doable.
WOD: Tue 04.14.2020 “Who’s Got Your Love”
NEWS
SCHEDULE UPDATE: We’ve updated our schedule! The 12pm Q+A on Tue/Thurs will be replaced by ANOTHER CROSSFIT CLASS! See new sticky post at the top of our WOD/NEWS Page
MON WOD Recording: Roses
MON Core+Mobility Recording: Here
WOD
“Who’s Got Your Love”
50-40-30-20-10
Medball Cleans
Burpees
WOD Guidance & Goals:
With a medball or dumbbell, complete all 50 cleans (from the floor and pass through a squat) then 50 sit ups. Go unbroken as long as possible on both movements. Target 12 minutes.
httpv://www.youtube.com/watch?v=kvClCz-IFxM
Post Time to Comments.
BARBELL CLUB
Burgener Strength
1) Hang snatch: Work up to a 5 RM. Then 5 reps @ 95% 5RM, 5 reps @ 90% 5RM.
2) Push press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
3) Barbell bent over rows: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
WOD: Mon 04.13.2020 “Roses”
WOD
“Roses”
AMRAP 10
Up Ladder
2 Dumbbell Overhead Lunges
2 Dumbbell Swings
20 Double Unders
4 Dumbbell Overhead Lunges
4 Dumbbell Swings
20 Double Unders
6/6, 8/8, 10/10, etc…
WOD Guidance & Goals:
With your dumbbell or kettlebell, do 2 overhead lunges per side, alternating legs (4 total reps), and use either arm for lunges. Use that same db or kb for 2 swings then complete 20 double unders (20 timers, 20 jumping jacks, 30 singles or 5 attempts). The next round you’ll increase the lunges and swings by 2 reps (4 lunges per side, alternating sides and 4 swings) and maintain 20 double unders. Each round keep increasing the lunges and swings by 2 reps but maintaining 20 double unders. Target 12 lunges/12 swings.
httpv://www.youtube.com/watch?v=JZYf9zcMwuM
Post Round to Comments.
ENDURANCE
10 x :30 hill sprint, walk down to rest
BARBELL CLUB
Burgener Strength
1) Back Squat: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
2) Press/military press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
3) Strict weighted pull ups: 3 sets x 10 reps (AHAP)