Tuesday, October 22, 2019

2 Open workouts down, 3 to go!

REMINDER: No 9 AM Class for the rest of the week. Sorry for any inconveniences!

Workout of the Day

A.
Front Squat
5-5-5-5-5-5
Build to 5 rep max

B.
AMRAP in 10 minutes of:
2-4-6-8-10-12-14-16-18 etc of:
Wall-Balls
Kettlebell Swings

Rx+ 30/20, 62/44 KB snatch

Monday, October 21, 2019

REMINDER about the 9 AM CLASS: there will no 9 AM class this week on Tuesday, Wednesday, Thursday, or Friday. We will be putting the Blythe Templeton High School kids through their intro sessions during that time. Thank for understanding.

Open Athletes: Submit your 20.2 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 tomorrow (REMINDER: we are testing our 5 RM Front Squat tomorrow). 

Workout of the Day

A.
Every minute, for 24 minutes (8 rounds):
Min 1) Complete 30 Seconds of Rowing for Calories
Min 2) Complete 30 Seconds of Chest to Bar Pull-ups
Min 3) Complete 30 Seconds of Front Rack Walking Lunges w DBs

CrossFit Games Open Workout 20.2

Please read the workout Description and Standards

Workout of the Day

CrossFit Games Open Workout 20.2

RX
AMRAP in 20 minutes of:
4 Dumbbell Thrusters (50s/35s)
6 Toes to Bar
24 Double-unders

SCALED
AMRAP in 20 minutes of:
4 Dumbbell Thrusters (35s/20s)
6 Hanging Knee Raises
24 Double-unders

MASTERS
AMRAP in 20 minutes of:
4 Dumbbell Thrusters (35s/20s)
6 Toes to Bar
24 Double-unders

TEENS
AMRAP in 20 minutes of:
4 Dumbbell Thrusters (50s/35s)
6 Toes to Bar
24 Double-unders

Friday, October 18, 2019

CrossFit Games Open Workout 20.2

Please read the workout Description and Standards

Workout of the Day

CrossFit Games Open Workout 20.2

RX
AMRAP in 20 minutes of:
4 Dumbbell Thrusters (50s/35s)
6 Toes to Bar
24 Double-unders

SCALED
AMRAP in 20 minutes of:
4 Dumbbell Thrusters (35s/20s)
6 Hanging Knee Raises
24 Double-unders

MASTERS
AMRAP in 20 minutes of:
4 Dumbbell Thrusters (35s/20s)
6 Toes to Bar
24 Double-unders

TEENS
AMRAP in 20 minutes of:
4 Dumbbell Thrusters (50s/35s)
6 Toes to Bar
24 Double-unders

Thursday, October 17, 2019

Taft

Workout of the Day

A.
Low Hang Snatch
Every minute, for 12 minutes:
2 snatches from 1 inch below the knee

Technique day! Start light and increase every 3 minutes, only if it feel perfect!

B.
AMRAP in 12 minutes of:
10 Overhead Squats
10 Chest to Bar Pull-ups
40 Double-unders

Masters: front squats, pull-ups
Rx+ 115/75, 5/3 ring muscle-ups

Wednesday, October 16, 2019

JoAnna

Workout of the Day

A.
Push Press 5 x 5

B.
Every 6 minutes, for 18 minutes (3 rounds):
30/24 Calorie Row
20 Burpees
10 Jerks

Each round for time

Rx+ bar facing, 185/125

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