Monday, February 14, 2022

Ellie

2022 CrossFit Games Open starts in 10 days!

Workout of the Day

A.
Front Squat Cluster
Three rounds of
5.5.5.5 at ~60%

Rest 30 seconds between sets, 3 minutes between rounds

B.
Against a 10 Minute Clock:
AMRAP in 2:30 of Walking Lunges w DB Overhead (50 / 35)
-right into-
AMRAP in 2:30 of Alt DB Snatches
-right into-
AMRAP in 2:30 of Alt Box Step-ups w DB (24 / 20)
-right into-
AMRAP in 2:30 of Assault Bike Calories

Masters: 35/20, 20/16in

Saturday, February 12, 2022

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
Every 8 minutes, for 32 minutes (4 rounds):
Round 1: 50 wall-balls + 100 DB Snatches  
Round 2: 50 wall-balls + 100 Box Jumps
Round 3: 50 wall-balls + 100 Push Presses 
Round 4: 50 wall-balls + 1000m Run (both partners run)

If you finish the 100 reps before the 8 minutes is up, congrats! You’ve earned yourself some rest. If you know you will not finish the reps before the 8 minute mark…accumulate as many reps as possible, but stop and move onto the next portion when the 8 minutes is up.

Rx+ 30/20, 24/20, 145/100

Or, woking solo:
Do 50% of everything above (except for the run)

Friday, February 11, 2022

2.5 year old Knox with a near flawless Catch Position

Workout of the Day

A.
Snatch
5 x 2 at ~85%

B.
Three rounds for time of:
400m Run
15 Sprawl-Ballz (20 / 14)
10 Power Snatches (115 / 75)

Masters: 14/10, 85/60
Rx+ 30/20, 155/100

Thursday, February 10, 2022

Workout of the Day

A.
Gymnatsics

B.
For time:
100 Calorie Assault Bike
100 Calorie Ski
100 Calorie Row

Ladies: 75c ski/bike, 80c row

Wednesday, February 9, 2022

Adam H

Workout of the Day

A.
Power Cleans 
15 minutes to build up to a heavy set of 3 Touch-N-Go Power Cleans

B.
AMRAP in 15 minutes of:
13 Deadlifts (125 / 90)
12 Hang Power Cleans 
11 Burpees Over the Bar

Rest exactly 60 seconds after each round

Masters: 95/65, burpees 
Rx+ 155/105, bar facing 

Tuesday, February 8, 2022

Workout of the Day

A.
Shoulder Press

B.
CF Games Open Workout 12.3
AMRAP in 18 minutes of:
15 Box Jumps (24 / 20)
12 Toes to Bar
9 Shoulder to Overhead (115 / 75)

Monday, February 7, 2022

Maddie

We’re about 2.5 weeks out…. have you signed up for the CrossFit Games Open yet?

Workout of the Day

A.
Back Rack Reverse Lunge
Every 2 minutes, for 12 minutes (6 sets):
8 reps

B. (repeat)
CrossFit Games Open Workout 11.6 / 12.5 / 18.5
AMRAP in 7 minutes of:
3-6-9-12-15-18 etc of:
Thrusters (100 / 65)
Chest to Bar Pull-ups

Scaled: 65/45, jumping chest to bar pull-ups
Masters: 65/45, pull-ups 

Saturday, February 5, 2022

Tommy S

 Workout of the Day

A.
In teams of two, with only one person working at a time, complete:
240 / 200 Calorie Row
180 DB Hang Clean and Jerks
120 Bench Presses
60 Single Arm Devil Presses

*Athletes may partition the reps as desired*

Friday, February 4, 2022

Bo

A.
Snatch
5 x 3 at ~80%

B. (repeat)
For time:
1000m Ski
30 Hang Squat Snatches (115 / 75)

Masters: hang squat clean option (115 / 75)
Rx+ 145/100

Thursday, February 3, 2022

Braedon

Have you signed up for the CrossFit Games Open yet?

Workout of the Day

A.
Toes to Bar and Progressions

This’ll be the last week we do targeted TTB practice for a while.
Next week, we’ll introduce and focus on another gymnastics exercise that’ll likely appear in the Open

B. (repeat)
AMRAP in 20 minutes of:
15 Back Squats (bodyweight)
25 Burpees