Wednesday, March 30, 2016

Carly

Carly

Workout of the Day

A.
Every minute, for 12 minutes:
Min 1: 1-2 Rope Climbs
Min 2: 30-45 Second Nose to Wall HS Hold
Min 3: 15-20 Abmat Butterfly Sit-ups

Rx+ 1 legless + 1 w legs, 30-45 ft HS Walk

B.
Three rounds for time of:
20 Walking Lunges w DBs or KBs (pick weight)
20/15 Ring-Dips
400m Run

Rx+ 10/6 RMU, 2 x 70 / 2 x 53

Tuesday, March 29, 2016

Mincey

Mincey

The 2016 CrossFit Games Open is OVER! Thank you for participating and pushing yourselves to that dark place for the past five weeks. You all killed it and I can honestly say I’m super proud of your efforts. We had 10+ people get their first bar muscle-up, we had people doing HSPUs for the first time in a workout, and I’m pretty sure every single one of you who re-did 14.5 (16.5) got a personal record on it. That is outstanding. Pat yourself on the back. Now as Bob said the other day, we have 11 months until the next Open to improve upon our fitness. Again, excellent job to everyone, but time to get back after it!

Workout of the Day

A.
Push Press 2-2-2-2-2
Every 2 minutes, for 10 minutes (5 sets): 2 reps

Starting moderately heavy, increase the load each set
(75% to 90+%)

B.
Four rounds for reps of:
1 Min Push Jerks (115 / 75)
1 Min Pull-ups
1 Min Double-unders
1 Min rest

Rx+ 135 / 95, chest to bar

Monday, March 28, 2016

Smiley

Smiley

Workout of the Day

A.
Front Squat 2-2-2-2-2

Every 2 minutes, for 10 minutes: 2 reps
Increasing the load each set, build to a heavy set of 2
(~75% to ~90+%)

B.
AMRAP in 12 minutes of:
21 Wall-Balls (20 / 14)
12 Toes to Bar

Friday, March 25, 2016

CrossFit Games 16.5 Rules and Standards

Workout of the Day

A.
Trainer Choice / Open Gym / Active Recovery / CF Open 16.4 Prep

For Saturday, we will probably run heats of 15-18 people every 30-35 minutes. If you could come early and help judge, we could definitely use the help. 

Also, we’d love for everyone to come to the BBQ on Saturday after 16.5 is over. We will provide the main course…burgers, hot dogs and beer. We’ve worked hard, time to play hard.  If you’d like to bring a side and your favorite beverage, that’d be great, but no pressure. If you don’t know what to make, check out this site and make anything or everything: www.buzzfeed.com/tasty

Thursday, March 24, 2016

Andrea

Andrea

Workout of the Day

A.
Power Clean
Every minute, for 12 minutes: 2 reps

Staring moderately heavy, increase the load every 3 minutes
(~60% to ~80%)

B.
Six rounds for reps:
30 Seconds of Thrusters (95 / 65)
30 Seconds of Rest
30 Seconds of Box Jump Overs (24 / 20)
30 Seconds of Rest

Score will be total reps completed

Last done: 3/26/14

Wednesday, March 23, 2016

Sarah, Carly and Vega

Sarah, Carly and Vega

Workout of the Day

A.
Every minute, for 12 minutes:
Min 1: 30-60 Double-Unders
Min 2: 1-3 Wall-Climbs
Min 3: 7-14 Toes to Bar

Rx+ 60 DU, 2 WC + 3 nose to wall strict HSPU, 14 TTB

B.
AMRAP in 15 minutes of:
10 Pull-ups
15 Hand Release Push-ups
20 Abmat Butterfly Sit-ups

Rx+ 5 / 3 RMU, HSPU

5 Myths About Vitamin D | Onnit

Tuesday, March 22, 2016

Miranda and Amy

Miranda and Amy

Workout of the Day

A.
Push Press 4-4-4-4-4
Every 2.5 minutes, for 12.5 minutes (5 sets): 4 reps

Increasing the load each set, establish a heavy set of 4
(~70% to ~90%)

B.
For time:
800m Run
10 Strict Presses (115 / 75)
600m Run
20 Push Presses (115 / 75)
400m Run
30 Push Jerks (115 / 75)

Rx+ 145 / 75 for press then 95 for PP and PJ

Monday, March 21, 2016

Ree

Ree

Workout of the Day

A.
Front Squat 4-4-4-4-4
Every 2.5 minutes, for 12.5 minutes (5 sets): 4 reps

Starting moderately heavy, increase the load each set

B.
For time:
30-20-10 rep rounds of:
Back Squats (135 / 95)
Burpees Over the Bar

In Defense of Squats for Old People | Starting Strength

Friday, March 18, 2016

16.4 Rules and Standards

Workout of the Day

A.
Trainer Choice / Open Gym / Active Recovery / CF Open 16.4 Prep

Scaled and Masters Tips: 

Thursday, March 17, 2016

Tommy

Tommy

Workout of the Day

A.
Every minute, for 12 minutes:
Min 1: 5-10 Handstand Push-ups
Min 2: 5-10 Pull-ups

If you can you do the above movements strict, do that instead.

B.
For time:
21-15-9-9-15-21 rep rounds of:
Wall-Balls (20 / 14)
Box Jumps (24 / 20)

Rx+ 30 / 20, 27 in / 22 in 

Now if only every school, hospital and business around the country did the same: