WOD: Sun 04.12.2020 RNG
NEWS
SAT WOD Recording: GrownStrong
WOD
“RNG”
50-40-30-20-10 Wall Balls
10-20-30-40-50 Box Jump Overs
50-40-30-20-10 Sit Ups
WOD Guidance & Goals:
For the wall balls, grab a medicine ball or db (thrusters only do not throw) or a soccer/basketball. For the box jump overs, you can do step up and overs on a chair or ledge. Complete the 50 wall balls then move to the 10 box jump overs then 50 sit ups. Continue until you complete 10/50/10. Target 30 minutes.
httpv://www.youtube.com/watch?v=9fvg2-0AOJ0
Post Time to Comments.
WOD: Sat 04.11.2020 “GrownStrong”
NEWS
FRI WOD Recording: Make Your Move
WOD
“GrownStrong”
800 Meter Run
16 Dumbbell Clusters
600 Meter Run
12 Dumbbell Clusters
400 Meter Run
8 Dumbbell Clusters
200 Meter Run
4 Dumbbell Clusters
WOD Guidance & Goals:
Run at your 5k pace, steady but not all out! If you’re not running you can row or do 16/12/8/4 flights of stairs. Clusters are dumbbell squat clean thrusters (suggested weight 50/35), which you will do by alternating arms for a total of 16 reps (8 per side), 12 (6 per side), etc. Both heads of the dumbbell must touch the ground at the start of each rep and you must pass through a squat before going overhead. Target 15 minutes.
httpv://www.youtube.com/watch?v=oNG9VhGEpbA
Post Time to Comments.
BARBELL CLUB
Burgener Strength
Clean deadlift: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
WOD: Fri 04.10.2020 “Make Your Move”
WOD
“Make Your Move”
100 Double Unders
50 Strict Pull Ups
2 Minute L-Sit
50 Dips
100 Double Unders
Post Time to Comments
Courtesy of CFLP
WOD Guidance & Goals:
100 Double Unders (give yourself a 4 minute cap) can be scaled to 100 timers, 100 jumping jacks, 150 singles or 35 attempts. Do small sets (3-5 reps) of pull ups at a time to save your pulling strength. Scaling options for pull ups include; inverted rows, single arm bent over rows and even upright rows. Give yourself 6 minutes on the pull ups. Accumulate two minutes of the L-sit (or N-sit or hollow hold or plank), which can be done between two chairs. The dips can be off a ledge or chair, with bent or extended legs. For the final set of double unders give yourself another 4 minute cap. Target 17 minutes.
httpv://www.youtube.com/watch?v=3Rw8vszWzq8
httpv://www.youtube.com/watch?v=aydhBjZgz54
ENDURANCE
6x600m, rest :90 between sets
BARBELL CLUB
Burgener Strength
1) Snatch: 10 rounds – Every 90 seconds, complete:
1x snatch (80-90% 1 RM)
2) Clean and jerk: 10 rounds – Every 2 minutes, complete:
1x clean and jerk (80-90% 1 RM)
3) Front squat: Work up to a 5 RM
4) Romanian deadlift: 3 sets x 10 reps within 90% of 10 RM
WOD: Thu 04.09.2020 “Go Bang”
NEWS
WED WOD Recording: The Operator
WED Core + Mobility: Here
WOD
“Go Bang”
30 Dumbbell Facing Burpees
30 Push Press
100 Meter Dumbbell Carry
20 Dumbbell Facing Burpees
20 Push Press
200 Meter Dumbbell Carry
10 Dumbbell Facing Burpees
10 Push Press
300 Meter Dumbbell Carry
WOD Guidance & Goals:
Facing your dumbbell, complete 30 burpees jumping over the dumbbell with two feet. You do not have to open your hips or clap at the top. Take the same dumbbell (suggested: 50/35) and do 15 dumbbell push press (dip, drive then press NO redip at the knees or hips) then switch arms for another 15 reps. If you have two dumbbells (or kettlebells) do 15 total reps. Then, take one dumbbell held across your chest, and run/skip/jog/walk 100 meters. The next round you’ll do 20 reps of each movement but a 200 meter carry. Third round is 10 reps with a 300 meter carry. Target 12 minutes.
httpv://www.youtube.com/watch?v=whl1xbmV7mw
Post Time to Comments.
WOD: Wed 04.08.2020 “The Operator”
NEWS
TUE WOD Recording: Mount St. Helen
TUE KIDS Recording: Here
TUE Q+A TOPIC: Plant Based Nutrition
WOD
“The Operator”
AMRAP 20
20 Weighted Lunges
20 Weighted Sit Ups
20 Bent Over Rows
WOD Guidance & Goals:
With your dumbbell or kettlebell (suggested weight 50/35), complete 20 alternating (10 per side) weighted lunges. Use the same dumbbell for the weighted sit ups and the bent over rows. Scale lunges to 20 squats. Target 6 rounds.
httpv://www.youtube.com/watch?v=xLBSE4Uxnfs
Post Rounds to Comments.
ENDURANCE
30 min
1 min hard, 2 min easy
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 pullups: 3 sets x 10 reps (AHAP)
WOD: Tue 04.07.2020 “Mount St. Helen”
NEWS
MON WOD Recording: Toosie Slide
MON Core+Mobility: Here
WOD
“Mount St. Helen”
5 Rounds of “Cindy”
15 Dumbbell Cleans
4 Rounds of “Cindy”
12 Dumbbell Cleans
3 Rounds of “Cindy”
9 Dumbbell Cleans
2 Rounds of “Cindy”
Note: 1 Round of “Cindy” = 5 pull ups/10 push ups/15 squats
WOD Guidance & Goals:
Try to complete 1 round of “Cindy” under 1 minute. Scaling options for pull ups include; 5 db row, ring or table row. The db cleans are 15/12/9 reps per side. Do all 15 reps on one side then switch to the other side. Suggested weight is 50/35. Target 15 minutes.
httpv://www.youtube.com/watch?v=EqFn1iOlghQ
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.
4) Romanian Deadlift: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
WOD: Mon 04.06.2020 “Toosie Slide”
WOD
“Toosie Slide”
10 Rounds on the 2 Minute
200 Meter Run
10 Hollow Rocks
WOD Guidance & Goals:
Complete 200 meters and 10 hollow rocks within the 2 minute window. Have at least :30 of rest before the next interval begins. To keep the work under :90 scale the run to 100 meters and/or do 5-7 hollow rocks. Instead of a run you can do 4 flights of stairs.
httpv://www.youtube.com/watch?v=nltyQaKvP7I
Post Intervals to Comments.
ENDURANCE
Today’s workout
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 pullups: 3 sets x 10 reps (AHAP)
WOD: Sun 04.05.2020 “Know Your Worth”
NEWS
SAT WOD Recording: Fat Amy
WOD
“Know Your Worth”
AMRAP 27
2 Pistols
4 Diamond Push Ups
6 Squats
8 Alternating V-Ups
10 Double Unders
WOD Guidance & Goals:
Pistols (1 per side) are 1-legged squats. Scaling options include; 1-leg squat to a chair or box, or 1 lunge step per side. For the diamond push up bring index fingers and thumbs together in the shape of a diamond and place them just under the sternum. As a substitute do them from your knees or do regular push ups. The scaling option for the alternating v-ups (8 per side) is bicycle sit ups (8 per side). And, scaling options for double unders include; 10 timers, 15 singles, 3 attempts or 10 jumping jacks. Target 12 rounds.
httpv://www.youtube.com/watch?v=7Sx2rCIjY7s
Post Rounds to Comments.
WOD: Sat 04.04.2020 “Fat Amy”
WOD
10 Burpees
10 Burpees
10 Burpees
10 Burpees
10 Burpees
Post Time to Comments.
WOD Guidance & Goals:
Sweat Fest Time!! Push your pace and see how gross you can get! If you’ve been doing CrossFit for less than 3 months, scale reps to 25-20-15-10-5 and scale burpees to 5 reps. Target 20 minutes. Suggested weight for kettlebell swings is 53/35.
httpv://www.youtube.com/watch?v=JeQN1m0fPd0
WOD: Fri 04.03.2020 “Rojo”
NEWS
THU WOD Recording: My Type
THU KIDS Recording: Here
THU Q+A Recording: Meditation
WOD
4 Rounds
5 Strict Pull Ups
WOD Guidance & Goals:
Pull ups!! Yes, if you have a pull up bar you’re going to do 5 strict pull ups. If you do not have a pull up bar scaling options include; 10 bent over rows or 5-10 pulls from a make shift bar (see picture on the right) or wrap a towel around a sturdy banister and hold both ends. Dips are from a bench, ledge, stair or chair. Dips are hardest when your legs are straight. Hollow rocks can be scaled by bending your knees or do a hollow hold for :30. The shuttle run is 50 meters (165 feet) four times. If you are not outside run 4 flights of stairs. If you’re not able to mark out 50 meters easily, run out :10 and back :10, two times. Target 12 minutes.
httpv://www.youtube.com/watch?v=oK6ZQmSX-YA&t=9s
Post Time to Comments.
ENDURANCE
4 rounds
100m fast
200m easy
300m moderate
100m walk
BARBELL CLUB
10 rounds- Every 2 minutes, compete:
1x clean pull + 1x clean + 1x jerk (work up to a max for the day)