Tuesday, October 15, 2019

Raf

Workout of the Day

A.
Front Squat 5 x 5 (week 5 of 5)

B.
AMRAP 14 minutes of:
8 DB Thrusters
10 Toes to Bar
8 DB Box Step Overs
10 Toes to Bar

Rx+ 50s/35s, 24/20

Monday, October 14, 2019

Corey

REMINDER: Submit your 20.1 scores to games.crossfit.com ASAP! ALL scores need to be submitted PRIOR to 7 PM. 

Every Monday until the Open is over, I will be programming some exercises that have appeared in the Open in years past. We will doing lots of “On the Minute” work.  Implementing on the minute style of conditioning is very effective in allowing athletes to take on the workout one minute and one movement at a time, helping build consistency, and permitting the athlete to hone in their focus, eventually leading to greater improvement and proficiency at whichever exercise they’re training. It’s also great for practicing exercises under some, but not considerable, fatigue. 

 Our normal strength programming will resume on Tuesday. 

Workout of the Day

A.
Every minute, for 24 minutes (8 rounds):
Min 1: Complete 30 Seconds of Box Jump Overs
Min 2: Complete 30 Seconds of Power Cleans
Min 3: Complete 30 Seconds of Handstand Push-ups

Rx+ 185/125, strict hspu

Saturday, October 12, 2019

HEATS START AT 9:00 AM SHARP AND WILL RUN EVERY 30 MINUTES…LET’S GOOOOO!!!!

Please read through the description and standards 

And, if you’ve yet to sign up for the Open, here ya go!

Workout of the Day

CrossFit Games Open Workout 20.1

Rx
Ten rounds for time of:
8 ground-to-overheads (95 / 65)
10 bar-facing burpees

SCALED:
Ten rounds for time of:
8 ground-to-overheads (65 / 45)
10 bar-facing burpees*

*may step over bar

MASTERS Rx (55+):
Ten rounds for time of:
8 ground-to-overheads (65 / 45)
10 bar-facing burpees

15 MINUTE CAP

Friday, October 11, 2019

Please read through the description and standards 

And, if you’ve yet to sign up for the Open, here ya go!

Workout of the Day

A.
CrossFit Games Open 20.1
Ten rounds for time of:
8 ground-to-overheads (95 / 65)
10 bar-facing burpees

SCALED:
Ten rounds for time of:
8 ground-to-overheads (65 / 45)
10 bar-facing burpees*

*may step over bar

MASTERS:
Ten rounds for time of:
8 ground-to-overheads (65 / 45)
10 bar-facing burpees

15 MINUTE CAP

Thursday, October 10, 2019

B Smith

Well, the 2020 Open is here. Time to murder whatever Dave Castro throws our way. Sign up HERE

Workout of the Day

A.
Power Clean and Jerk
Minutes 0:00-5:00
2 reps on the minute
Minutes 5:00-10:00
1 rep on the minute
Minutes 10:00-17:00
Build to a heavy single

B.
CrossFit Games Open Workout 13.4
AMRAP in 7 minutes of:
3-6-9-12-15-18-21 etc of:
Power Clean and Jerks (135 / 95)
Toes to Bar

Wednesday, October 9, 2019

Larry and Ross

Sign up for the Open!

Workout of the Day

A.
Mid Hang Snatch
Every minute, for 12 minutes:
2 reps

B.
Every minute, for 15 minutes (5 rounds):
Min 1) squat snatches
Min 2) chest to bar pull-ups
Min 3) box jump overs

Rx+ 7 at 135 / 95, 14 ctb, 21 bj

Tuesday, October 8, 2019

Justin U

Workout of the Day

A.
Push Press 5 x 5

B.
For time:
45/37 Calories on Assault Bike
45 Thrusters
45 Burpees

Rx+ 50/40 calories, then 50 reps of thrusters and burpees, 115 / 75, bar facing 

Monday, October 7, 2019

Good turn out for the hero workout “Aeres”. Thanks for coming and dedicating part of your Sunday to suffering and honoring four fallen heroes!

Sign up for the Open!

Workout of the Day

A.
Front Squat 5 x 5

B.
CrossFit Open 19.3
200-ft. dumbbell overhead lunge (50 / 35)
50 dumbbell box step-ups (50 / 35)
50 strict handstand push-ups
200-ft. handstand walk

Scaled
For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups (50 / 35)
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl

C.
Optional:
60 second push-up plank
40 russian twists
20 weighted abmat Sit-ups
30 second L-sit (hanging from bar)
20 weighted abmat sit-ups
40 russian twists
60 second push-up plank

Saturday, October 5, 2019

REMINDER: Sunday we take on the HERO Workout “Aeres” dedicated to those lost on a mission Coach Bob was on.
Please be there at 10:00 AM sharp to hear the story and to get the briefing on the format of the workout.

Oh, and sign up for the Open

Workout of the Day

A.
In teams of two:
AMRAP in 24 minutes of:
6 devil thrusters
9 chest to bar pull-ups
12 db front rack lunges
15 box jump overs
18 kettlebell swings or snatches 

Rx+ 50s/35s, 6 ring MU, 1 arm OH and 1 on shoulder (switch arms after 6 reps), 24/20, 62/44 kb snatch 
Partners will alternate movements.
Partner A does devil thrusters, Partner B does pull-ups, partner A does lunges, partner B does box jumps, Partner A does kettlebell swings, then Partner B does devil thrusters, etc. 
Or, working solo, complete the above and then rest 90-120 seconds after each round. 

Friday, October 4, 2019

Kid Cullen: The Forte Philosopher #FFADR

Workout of the Day

A.
High Hang Snatch
Every minute, for 12 minutes:
2 reps

Starting light, increase every 3 minutes

B. 
Five rounds for time:
5 Power Snatches
10 Burpees Over the bar