WOD: Thu 04.02.2020 “My Type”
NEWS
WED WOD Recording: Mount Cook
WED CORE/MOBILITY Recording: Here
CLASS DESCRIPTIONS:
- CrossFit — This is what you know and love! We will make these classes as home-friendly as possible by using little (maybe a dumbbell or kettlebell) to no equipment.
- Core/Abs — We’ll target all areas of your midline: abs, obliques, transverses, spinal erectors… if it’s in your midline, we’ll hit ’em!
- Mobility — We’ll stretch, roll, and lax ball to help you stay limber and flexible.
- Topics Q&A — This is an interactive session with members to ask questions about nutrition, training, fitness, and any other aspect of your health and well-being that is impacted by our “quarantined” way of life.
- Kids — We’re here to give you a little bit of relief by providing a workout designed for kids under 10. We’ll dance, jump, hop, squat and burpee to name a few!
WOD
“My Type”
AMRAP 12
12 In and Outs
12 Side Bends
12 Dumbbell Step Ups
12 Glute Bridges
WOD Guidance & Goals:
The in and out is a modified burpee, jump your feet back into a plank position then immediately jump them outside your hands then jump and clap. These should take :30. The side bends are 12 per side (:48 total) as well as the weighted step ups. Do step ups with one dumbbell held any way you’d like except resting on your knee. To perform the glute bridges plant your heels into the floor, shoulders stay on the ground, and squeeze your butt up and together without hyperextending your back. Return back and butt to the floor after every squeeze. Target 4+ rounds. Recommended weights (50/35).
httpv://www.youtube.com/watch?v=kcsJ4GLQjQQ
Post Rounds to Comments.
STICKY: ONLINE SCHEDULE
For instructions on how our members can access our online classes please EMAIL us!
CLASS DESCRIPTIONS:
- CrossFit — This is what you know and love! We will make these classes as home-friendly as possible by using little (maybe a dumbbell or kettlebell) to no equipment.
- Core/Abs — We’ll target all areas of your midline: abs, obliques, transverses, spinal erectors… if it’s in your midline, we’ll hit ’em!
- Mobility — We’ll stretch, roll, and lax ball to help you stay limber and flexible.
- Topics Q&A — This is an interactive session with members to ask questions about nutrition, training, fitness, and any other aspect of your health and well-being that is impacted by our “quarantined” way of life.
- Kids — We’re here to give you a little bit of relief by providing a workout designed for kids under 10. We’ll dance, jump, hop, squat and burpee to name a few!
WOD: Wed 04.01.2020 “Mount Cook”
NEWS
TUE TOPICS Q&A: Intermittent Fasting
TUE WOD Recording: Fast Cars
TUE KIDS Recording: Here
CLASS DESCRIPTIONS:
- CrossFit — This is what you know and love! We will make these classes as home-friendly as possible by using little (maybe a dumbbell or kettlebell) to no equipment.
- Core/Abs — We’ll target all areas of your midline: abs, obliques, transverses, spinal erectors… if it’s in your midline, we’ll hit ’em!
- Mobility — We’ll stretch, roll, and lax ball to help you stay limber and flexible.
- Topics Q&A — This is an interactive session with members to ask questions about nutrition, training, fitness, and any other aspect of your health and well-being that is impacted by our “quarantined” way of life.
- Kids — We’re here to give you a little bit of relief by providing a workout designed for kids under 10. We’ll dance, jump, hop, squat and burpee to name a few!
WOD
3:00-7:00
400 Meter Run
10 1-Arm Dumbbell Deadlifts per side
400 Meter Run
20 Sit to Stands Over the Dumbbell
800 Meter Run
WOD Guidance & Goals:
Write this one down!! Every couplet you should complete under the time allotment. If you find you have less than :15 to recover before the next couplet, cut down the runs.
Flow+Scale… From 3,2,1 GO to the 3 minute mark you will run 200 meter (:30 out and back or 4 flights of stairs) then complete 5 1-arm dumbbell thrusters per side. When you finish your last thruster write down your time! You should have around one minute to rest before the next couplet. At minute three begin the next couplet with 1-arm thrusters (10 per side) then a 400 meter run (:60 out and back or 8 flights of stairs). Again try to complete the work within the time frame and have about a minute of rest before the next couplet. At minute seven, run 200 meters but now complete ten 1-arm dumbbell deadlifts (all 10 on the right then the left) to complete the couplet. At minute ten, do 15 1-arm deadlifts per side then run 400 meters. At minute fourteen, run 600 meters (:90 out and back or 12 flights of stairs) then do 20 sit to stands over your dumbbell. Scaling for sit to stand is 20 hollow rocks then 20 lateral jumps over your dumbbell. At minute eighteen, back to ten 1-arm thrusters per side and a 800 meter run (2 min out and back or 16 flights of stairs).
Weight…suggested 50/35
httpv://www.youtube.com/watch?v=IEHJ4QAp9do
Post Times to Comments.
ENDURANCE
8 x 200m, :60 rest
3 min rest
8 x 100m, :30 rest
BARBELL CLUB
Burgener Strength
1) Back squat: 60%x5 reps, 70%x5 reps, 75%x 5 reps x 2 sets.
*Rest 10 minutes, then:
2) Front squat: 60%x5 reps, 70%x5 reps, 75%x 5 reps.
WOD: Tue 03.31.2020 “Fast Cars”
NEWS
TOPICS Q&A: Intermittent Fasting
MON WOD Recording: “Believe It”
MON Movement: Abs + Mobility
CLASS DESCRIPTIONS:
- CrossFit – This is what you know and love! We will make these classes as home-friendly as possible by using little (maybe a dumbbell or kettlebell) to no equipment.
- Core/Abs – We’ll target all areas of your midline: abs, obliques, transverses, spinal erectors… if it’s in your midline, we’ll hit ’em!
- Mobility – We’ll stretch, roll, and lax ball to help you stay limber and flexible.
- Topics Q&A – This is an interactive session with members to ask questions about nutrition, training, fitness, and any other aspect of your health and well-being that is impacted by our “quarantined” way of life.
- Kids – We’re here to give you a little bit of relief by providing a workout designed for kids under 10. We’ll dance, jump, hop, squat and burpee to name a few!
WOD
21-18-15-12-9-6-3
WOD Guidance & Goals:
Use a dumbbell, kettlebell or a plate to do 21 snatches (alternate sides for a total of 21), or scale to a clean if you’re limited going overhead. Once you finish your 21 reps, move to burpees over your equipment (jump laterally). You do not have to open up or jump and clap at the top. Once you finish your 21 burpees, do 21 single leg v-ups (21 total) alternating sides. The scale for v-ups is a single leg tuck up or flutter kicks (do 21 per side). Every round the reps reduce by 3 reps. Target 12 minutes.
httpv://www.youtube.com/watch?v=RfTnenxvzxE
Post Time to Comments.
BARBELL CLUB
Burgener Strength
1: 10 rounds – Every 2 minutes, complete:
3x snatch from the blocks @ 1″ below the knee (work up to a max triple for the day).
2: 5 rounds (0o minutes): EMOM, complete:
Odd minute = Max rep x DB bench press (Heavy…shouldn’t be able to get more than 10 reps)
WOD: Mon 03.30.2020 “Believe It”
NEWS
MORE CLASSES ANNOUNCED! See new schedule above.
CLASS DESCRIPTIONS:
- CrossFit – This is what you know and love! We will make these classes as home-friendly as possible by using little (maybe a dumbbell or kettlebell) to no equipment.
- Core/Abs – We’ll target all areas of your midline: abs, obliques, transverses, spinal erectors… if it’s in your midline, we’ll hit ’em!
- Mobility – We’ll stretch, roll, and lax ball to help you stay limber and flexible.
- Topics Q&A – This is an interactive session with members to ask questions about nutrition, training, fitness, and any other aspect of your health and well-being that is impacted by our “quarantined” way of life.
- Kids – We’re here to give you a little bit of relief by providing a workout designed for kids under 10. We’ll dance, jump, hop, squat and burpee to name a few!
WOD
“Believe It”
1 Minute Max Kettlebell Swings
THEN
3 Rounds
10 Kettlebell Reverse Lunges – per side
10 Hand Release Push Ups
THEN
1 Minute Max Kettlebell Halos
THEN
3 Rounds
40 Mountain Climbers – 20 per side
20 Sit Ups
Courtesy of CF West Santa Cruz
WOD Guidance & Goals:
With a kettlebell or dumbbell do as many swings as possible in one minute. Target 20-30 swings. Immediately begin the 3 rounds of reverse lunges. Do 10 lunges on your left leg then 10 on the right, with or without your kb or db. Target 4 minutes. Once you complete the first couplet, immediately start kb or db halos, circling to the left then the right, for 1 minute accumulating as many reps as possible. Target 20-30 reps. The final couplet, perform 3 rounds of 20 mountain climbers per side (40 total) and 20 sit ups. Target 3-4 minutes.
httpv://www.youtube.com/watch?v=7jBzMFQKOiI
Post “Reps / Time / Reps / Time” to Comments.
ENDURANCE
5 Rounds
300 meter moderate, 200 meter fast
rest 2 min
BARBELL CLUB
Burgener Strength
1) Front squat: 60%x3 reps, 70%23 reps, 80%x 1 reps, 90%x 1 reps, 95%x 1 rep, max for the day.
*Rest 10 minutes, then:
2) Back squat: 60%x5 reps, 70%x5 reps, 75%x 5 reps x 2 sets
WOD: Sun 03.29.2020 RNG “All the Rounds”
NEWS
Sat WOD “Team Tosh”
CROSSFIT:
- Weekdays: 6:00a, 8:30a, 5:30p
- Weekends: 8:00a
MOBILITY/STRETCHING *NEW*:
- Monday, Wednesday, Friday: 4:00p (20-30 min)
NUTRITION/FITNESS/TRAINING Q&A *NEW*:
- Tuesday, Thursday: 12:00p (20-30 min)
WOD
“All The Rounds”
50 Rounds
1 Tuck Jump
1 Burpee
1 Squat
1 Push Up
WOD Guidance & Goals:
Keep moving! Each round will take around :10-:15, target 8-10 minutes.
httpv://www.youtube.com/watch?v=xB_Mjf97hQg
Post Time to Comments.
WOD: Sat 03.28.2020 “Team Tosh”
NEWS
FRI WOD RECORDING: Death Bed (will be available for 3 days)
CROSSFIT:
- Weekdays: 6:00a, 8:30a, 5:30p
- Weekends: 8:00a
MOBILITY/STRETCHING *NEW*:
- Monday, Wednesday, Friday: 4:00p (20-30 min)
NUTRITION/FITNESS/TRAINING Q&A *NEW*:
- Tuesday, Thursday: 12:00p (20-30 min)
WOD
“Team Tosh”
In Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
*One athlete works at a time. Rest the time it takes partner to complete each interval.
WOD Guidance & Goals:
Team up with a buddy at home or better yet, a virtual buddy! These are all Out Intervals. Athlete who goes second has less rest after the 600m. If you do not want to run, you can row or do 4/8/12 flights of stairs.
httpv://www.youtube.com/watch?v=hclcZIsUVhM
httpv://www.youtube.com/watch?v=8RhfbGRHV4s
Post Total Time to Comments.
BARBELL CLUB
Burgener Strength
1: Snatch: Max for the day.
*5-10 minute break, then:
2: Clean and jerk: Max for the day
WOD: Fri 03.27.2020 “Death Bed”
NEWS
THU WOD RECORDING: FGB-Home Edit (will be available for 3 days)
THU Q+A RECORDING: Here
CROSSFIT:
- Weekdays: 6:00a, 8:30a, 5:30p
- Weekends: 8:00a
MOBILITY/STRETCHING *NEW*:
- Monday, Wednesday, Friday: 4:00p (20-30 min)
NUTRITION/FITNESS/TRAINING Q&A *NEW*:
- Tuesday, Thursday: 12:00p (20-30 min)
WOD
AMRAP 9
AMRAP 9
20 Side Bend + Twist
AMRAP 9
:20 Wall Squat
10 Sit to Stands
WOD Guidance & Goals:
The first AMRAP 9, do 10 split squat and 10 skier jumps per side. Target 4 rounds. For the second AMRAP 9, do 10 side bend and twist per side. Modification for superman rocks is superman lifts. Target 4 rounds. For the third AMRAP 9, modification for the sit to stands is burpees. Target 5 rounds. The split squat, squats, step ups and wall sit can all be weighted with a dumbbell or kettlebell.
httpv://www.youtube.com/watch?v=vprS6ExFrrc
Post Rounds for Each AMRAP to Comments.
BARBELL CLUB
Burgener Strength
1: Clean: 10 rounds- Every 2 minutes, compete:
2x hang clean + 1x jerk (work up to a max for the day)
2: For max reps:
1x unbroken clean and jerk (135#/95#)
WOD: Thu 03.26.2020 “FGB – Home Edit”
WOD
WOD Guidance & Goals:
You will spend one minute at each station, accumulating as many reps as possible. Keep a continuous count from one exercise to the other. There is no break between movements. There is however a one minute rest at the end of each round where you can write down your rep total. Your score will be your grand total after three rounds. Movements…Thrusters are done with a dumbbell or kettlebell held in the rack position. Bent over rows are done with a db or kb held by the head/handle. For the tuck jumps, jump as high as you can bringing your knees up above the crease of your hip. Scaling options are high knees (right, left is one rep) or box jumps. Wall walks can be scaled to plank taps. And for the ten meter shuttle sprint, measure out a 33 foot section. Each section counts as a rep. Please watch video for movement execution and scaling.
httpv://www.youtube.com/watch?v=XbHvKoS38Uk
Post Total Reps to Comments.
WOD: Wed 03.25.2020 “Say So”
NEWS
TUE WOD RECORDING: Blinding Lights (will be available for 3 days)
CROSSFIT:
- Weekdays: 6:00a, 8:30a, 5:30p
- Weekends: 8:00a
MOBILITY/STRETCHING *NEW*:
- Monday, Wednesday, Friday: 4:00p (20-30 min)
NUTRITION/FITNESS/TRAINING Q&A *NEW*:
- Tuesday, Thursday: 12:00p (20-30 min)
WOD
AMRAP 15
15 In + Outs
15 Russian Twists
WOD Guidance & Goals:
With a dumbbell, kettlebell or barbell, complete 15 unbroken deadlifts. If you’re using a barbell 185/135 (sets of 10/5). Push your pace on the in and outs and Russian twists. The Russian twists are 15 per side (30 total). Target 8 rounds.
httpv://www.youtube.com/watch?v=zKW4ktkBmDM
Post Rounds to Comments.
ENDURANCE
12 minutes out, run back faster
BARBELL CLUB
Burgener Strength
1) Back squat: 60%x5 reps, 65%x5 reps, 70%x 5 reps x 2 sets.
*Rest 10 minutes, then:
2) Front squat: 60%x5 reps, 70%x5 reps, 75%x 5 reps, 80%x 5 reps.