Basic everyday WODs.
Mia
A.
AMRAP in 30 minutes of:
50 Abmat Butterfly Sit-ups
40m Walking Lunge w DBs in Farmers Carry
30m Bear Crawl or HS Walk
200m Run
100 Double-unders
OPTIONAL:
Grip Builder
400m Farmers Carry (2×53/2×44/2×35/2×26)
Tim H.
5th Annual Partner Competition:
To help foster camaraderie and to shake things up this year, we are assigning partners within each division. This is a great opportunity to make a new friend, challenge yourself, and have some fun with our community. Full details and sign ups for judges/ volunteers and athletes below. Please reach out to Katelyn with questions or concerns.
When: Saturday, August 25th at 9 AM
Cut-off to get a Tee Shirt: Wednesday, Aug 15th
Cut-off to Compete: Sunday, Aug 19th
Sign up to compete HERE
Sign up to judge/ volunteer HERE
A.
Power Clean
Every 2 minutes, for 20 minutes (10 sets)
10/7 Calories on Assault Bike
2 Power Cleans
Start light and build in load
B.
For time:
75 Shoulder to Overhead (115 / 75)
Every minute, until the 75 reps are complete:
7 Toes to Bar
The workout starts with Toes to Bar
L1: 75/55, 5 TTB
L2: 95/65, 6 TTB
Rx+ 135 / 95
Chad
5th Annual Partner Competition:
To help foster camaraderie and to shake things up this year, we are assigning partners within each division. This is a great opportunity to make a new friend, challenge yourself, and have some fun with our community. Full details and sign ups for judges/ volunteers and athletes below. Please reach out to Katelyn with questions or concerns.
When: Saturday, August 25th at 9 AM
Cut-off to get a Tee Shirt: Wednesday, Aug 15th
Cut-off to Compete: Sunday, Aug 19th
Partner Assignments will be sent out Monday, Aug 20th
Sign up to compete HERE
Sign up to judge/ volunteer HERE
A.
Bench Press 9-9-9-9-9-9
15 minutes to build to a heavy set of 9
B.
Every minute, until failure:
5 Burpees
5 Kettlebell Swings (53 / 35)
Masters: 35/26
Rx+: KB Snatches (alternate arms each minute)
*Every 2 minutes, increase the reps by 1
At 2:00 6+6
4:00 7+7
6:00 8+8
8:00 9+9
10:00 10+10
12:00 11+11
14:00 12+12
16:00 13+13
etc
OPTIONAL:
5 rounds:
30 Russian Twists (35/20 DB)
10 V-ups
Tori
5th Annual Partner Competition:
To help foster camaraderie and to shake things up this year, we are assigning partners within each division. This is a great opportunity to make a new friend, challenge yourself, and have some fun with our community. Full details and sign ups for judges/ volunteers and athletes below. Please reach out to Katelyn with questions or concerns.
When: Saturday, August 25th at 9 AM
Cut-off to get a Tee Shirt: Wednesday, Aug 15th
Cut-off to Compete: Sunday, Aug 19th
Partner Assignments will be sent out Monday, Aug 20th
Sign up to compete HERE
Sign up to judge/ volunteer HERE
A.
Front Squat 9-9-9-9-9
Every 2:30, for 5 sets: 9 reps
Build to a heavy set of 9
B.
Every 4 minutes, for 16 minutes (4 rounds):
10/8 Calories on Assault Bike
10 Wall-Balls (20 / 14)
10/8 Calories on Rower
10 Pull-ups
Each round will be scored for time
Rx+: 12 on everything (ladies: 10 on bike and row)
ManBearPig: 15 on everything (ladies: 12 on bike and row), 30/20, chest to bar
Get ready for old and classic workout “TailPipe”!
A.
Every minute, for 12 minutes:
Min 1: 30 seconds of V-ups right into 30 seconds of Butterfly Sit-ups
Min 2: DB Curl + Shoulder Presses
Min 3: Push-ups + Row with hands on DBs
B.
With a partner:
3 rounds for time of:
P1: 250m Row
P2: Double Front Rack Kettlebell Hold (53/ 35#)
Then Switch positions (each person rows 750m)
*You can only row while your partner is holding the front rack KB position
*Front rack standards: hands must be touching, elbows below shoulders
*You can only row if the KB are in the rack position
Travis
A.
Split Jerk
Every minute, for 10 minutes: 2 spilt jerks
Starting at a moderate load, increase every 2 minutes
B.
Each for time:
Minutes 0:00-5:00
20/15 Calories on Assault Bike
Then
30 Hang Power Clean and Jerks (75 / 55)
Minutes 5:00-10:00
20/15 Calories on Assault Bike
Then
20 Hang Power Clean and Jerks (105 / 70)
Minutes 10:00-15:00
20/15 Calories on Assault Bike
Then
10 Hang Power Clean and Jerks (135 / 95)
Rx+ 115/75, 155/105, 185/125
Congrats to Wes and Kenzie on their brand new baby boy Carson!
A.
For time:
1000m Row
80m Walking Lunges w DB in Front Rack
60 Ball Slams
40 Box Jumps (24 / 20)
20 Devil Presses
OPTIONAL:
50 Russian Kettlebell Swings (heavy)
100 Russian Twists (35 / 25)
The Shadow Snatcher
A.
Snatch
Every 90 seconds, for 15 minutes: 1 snatch
Starting light, build to a heavy single
Or keep it light and work technique
B.
For total reps:
2 minutes of Bear Crawling
2 minutes of Power Snatches (95 / 65)
2 minutes of Pull-ups
2 minutes of Overhead Squats (95 / 65)
2 minutes of Double-unders
Rx+ HS Walk, 115/75, bar MU
Masters: 65/45
David
A.
Bench Press 8-8-8-8-8
Build to a heavy set of 8
B.
AMRAP in 12 minutes of:
9 Strict Presses (95 / 65)
12 Toes to Bar
15 Abmat Butterfly Sit-ups
Rx+ 125/75
Masters: 75/55
Good times with this crew at the 2018 CrossFit Games
A.
Front Squat 8-8-8-8-8
Every 2:30, for 5 sets: 8 reps
Starting light, build to a heavy set of 8
B.
For time:
100 Alternating Dumbbell Snatches (50/35)
Every minute, until the 100 reps are complete:
10 Wall-Balls (20 / 14)
Rx+: 30/20
Masters: 35/20, 14/10