WOD: Sat 05.05.2018 “Thunderstruck”
NEWS
- TEEN CLASS: No Teens class THIS TUESDAY 5/8
WOD
“Thunderstruck”
For Time:
100 Double Unders
3 Rounds:
30 Power Cleans (95/65)
30 Kettlebell Swings (53/35)
Then 100 Double Unders
WOD Guidance & Goal: xChoose a weight that you can do at least 10 consecutive reps for the clean, and 20 consecutive reps for the kettlebell swings.
Post Time to Comments. Compare scores HERE.
WOD: Fri 05.04.2018 “Warning”
NEWS
- NO TEENS: TUESDAY 5/8
WOD
Back Squat
3×3, across
Tempo: 331
“Warning”
10 Rounds:
12 Medball Cleans (20/14)
10 Push Ups
8 Sit Ups
WOD Guidance & Goal: Tempo on the back squat means; 3 seconds to lower, 3 seconds at the bottom and 1 second up. For the metcon, focus on hitting range of motion on all movements and aim to complete around 15 minutes.
Post Weight and Time to Comments. Compare scores HERE.
ENDURANCE
4 sets
200m fast, 100m easy
200m fast, 100m easy
200m fast, 100m easy
rest 4 min
WOD: Thu 05.03.2018 “Can’t Feel My Face”
NEWS
TODAY: NO TEENS or BARBELL
WOD
“Can’t Feel My Face”
4 Rounds:
400 Meter Run
15 Toes to Bar
WOD Guidance & Goal: Aim to complete this workout around 12 minutes. Run the 400’s at your 1 mile PR pace. Do manageable sets on toes to bar so your grip and hips do not go to failure.
Post Time to Comments. Compare scores HERE.
WOD: Wed 05.02.2018 2K Row
NEWS
- TEEN CLASSES: There will be NO teen classes TOMORROW 5/3 and TUESDAY 5/8
- TOMORROW: No Barbell Club
WOD
Row
2000 Meters
WOD Guidance & Goal: Choose a 500m pace. Stick with it. Sprint last 200 meters.
Post Time to Comments. Compare scores HERE.
ENDURANCE
2 sets
800m moderate
rest 1 min
300m fast
rest 2 min
600m moderate
rest 1 min
200m fast
rest 2 min
400m moderate
rest 1 min
100m fast
DAYBREAKER of the MONTH: Jack L
Meet Jack!
Jack competed in the 2018 CrossFit Open, in the 60+ age group, and finished 83rd in the WORLD. Once Jack realized he placed in the top 200, and would be moving on to the age group qualifier workouts, he put in countless hours of work to perfect his lifting technique and work on his weaknesses.
Jack’s hard work paid off. He achieved his first handstand push up and did 6 consecutive in one of the qualifier workouts. He practiced handstand walking and completed 30 feet on the third workout. And, Jack’s old personal best for the snatch was 115 pounds and he completed 3 reps with ease during the qualifier.
Jack went from 83rd place to 49th place by the end of the qualifier! His secret? Hard work, consistency, eating well and attention to his recovery routine.
About Jack
WOD: Tue 05.01.2018 “Silouettes”
NEWS
TEEN CLASSES: There will be NO teen classes Thu 5/3 and Tue 5/8.
WOD
“Silouette”
3 Rounds
15 Later Burpees
15 Front Squats (135/95)
15 Jerks (135/95)
15 Chest to Bar Pull Ups
WOD Guidance & Goal: xThis one is a grind! Move at a steady pace on the burpees, choose a weight you can complete 10 consecutive front squats and 5 consecutive jerks, and do small sets of chest to bars with quick breaks. Aim to complete this workout in 15-20 minutes.
Post Time to Comments.
WOD: Mon 04.30.2018 “Worth It”
NEWS
TEEN CLASSES: There will be no teen classes THIS Thurday 5/3 and NEXT Tuesday 5/8.
WOD
Deadlift
4 x 3 reps, across
“Worth It”
3 Rounds:
10 Deadlifts (185/135)
20 Box Jumps, 20″
30 Sit Ups
WOD Guidance & Goal: xThe deadlifts before the metcon should be done at 80-85% of your 1 rep max. For the workout, choose a weight you can complete 10 deadlifts unbroken. Aim to complete the workout in under 10 minutes.
Post Weight and Time to Comments. Compare scores HERE.
ENDURANCE
5 sets
500m moderate
500m easy
200m sprint
rest 2 min
BARBELL CLUB
WOD: Sat 04.28.2018 Master’s Qualifier 2018 Event 2
WOD
Master’s Qualifier 2018 Event 2
4 Rounds:
25 Chest to Bar Pull Ups
5 Cleans (245/170)
WOD Guidance & Goal: Do small sets of pull ups with a quick rest to manage grip. Single reps for the cleans. There will be time before class to work up to a heavy weight and decide what to use in the workout.
Post Time to Comments.