Thursday, March 21, 2019

Lea

BBQ Saturday! Be there.

Workout of the Day

A.
Deadlift 1-1-1-1-1-1
Build to a 1 rep max

B.
AMRAP in 10 minutes of:
30 Double-unders
10 Toes to Bar
5 Hang Power Cleans (155 / 105)

Wednesday, March 20, 2019

Chad

Workout of the Day

A.
Bench Press
1-1-1-1-1-1-1-1
15 minutes to build to a max for the day

B.
Shoulder Press Biathlon (last done: 9/11/18)
25 Presses (95 / 65)
25 Presses ( 75 / 55)
25 Presses (55 / 45)

Every time you break, run 200m

The bar is either on your shoulders in the jerk rack, overhead, or on the ground while you’re running… no resting with the bar in the hang position, on your back, or anywhere else.

Rx+ 115 – 105 – 95 / 75 – 65 – 55

Tuesday, March 19, 2019

Zullo and Mia

19.4 is over and done with…congrats to those on their very first Bar Muscle-ups! One more week!

End of Open BBQ this Saturday… Be there!

Workout of the Day

A.
Front Squat
1-1-1-1-1-1-1-1
18 minutes to build to hit a max for the day

B.
AMRAP in 12 minutes of:
10 Right Arm Kettlebell Snatch + OH Lunge (53 / 35)
5/3 Strict Chest to Bar Pull-ups
10 Left Arm Kettlebell Snatch + OH Lunge
10 Chest to Bar Pull-ups

Monday, March 18, 2019

Workout of the Day

A.
Every minute, for 24 minutes (8 rounds):
30 seconds of Box Jumps
Rest 30 seconds
30 seconds of Thrusters
Rest 30 seconds
30 seconds of Rowing for Calories
Rest 30 seconds

Saturday, March 16, 2019

Please review the detailed description of the workout, the movements, and the standards for each HERE

Please sign up for your heat on Wodify!

Workout of the Day

A.
CrossFit Games Open 19.4

Three rounds for time of:
10 Power Snatches (95 / 65)
12 Bar Facing Burpees

REST EXACTLY 3 MINUTES, then:

Three rounds for time of:
10 Bar Muscle-ups
12 Bar Facing Burpees

***12 MINUTE CAP (including the 3 min rest)***

VARIATIONS

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees
Teenagers 14-15:
Boys snatch 65 lb.
Girls snatch 45 lb.
Scaled Teenagers 14-15:
Boys snatch 45 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups
Women snatch 45 lb., perform chest-to-bar pull-ups
Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees

Thursday, March 14, 2019

Fadi

Workout of the Day

A.
Every 6 minutes, for 36 minutes (6 rounds):
30/24 Calories on C2 Rower
18 Box Jump Overs (24 / 20)
12 Deadlifts (bodyweight)
6/4 Bar Muscle-ups

Masters: 20/6 inch box, 85% of BW
Rx+ 1.25 x BW, 9 TTB before the 6 BMU

Wednesday, March 13, 2019

Kristine and Kailey

Workout of the Day

A.
Every 2 minutes, for 20 minutes:
10/7 Calories on Ski Erg
3 Power Jerks (from rack)

Build by feel

B.
AMRAP in 10 minutes of:
200m Run
10 Thrusters (115 / 75)

Masters: 85/55
Rx+ 135 / 95 unbroken

Tuesday, March 12, 2019

19.3 is a wrap! Saw a few folks get their first strict handstand push-up this weekend, and many more people get their wicks of desire lit to get even better at the HSPU. And that, ladies and gentlemen, is what this is all about.

Workout of the Day

A.
Front Squat
16 minutes to establish a heavy set of 2

Optional:
After each set: handstand hold work (not walking)

B.
“Lit Fuse”
For time:
42/34 Calories on Assault Bike
30 Dumbbell Front Squats
18 Devil Presses

Monday, March 11, 2019

Carolina

Reminder: make sure to submit your 19.3 scores before 7 PM tonight (Monday)!

Workout of the Day

A.
Every minute, for 24 minutes (8 rounds):
30 seconds of Power Snatches (pick weight)
Rest 30 seconds
30 seconds of Burpee Box Jump Overs (24 / 20 – facing)
Rest 30 seconds
30 seconds of Chest to Bar Pull-ups
Rest 30 seconds

Score is total reps

Masters: 20/16 inch box, pull-ups
Rx+ 135 / 95 squat snatch, ring muscle-ups

Saturday, March 9, 2019

Please read about the workout HERE

HEATS START AT 9:00 AM and will run every 25 minutes. Sign up for your desired heat on Wodify!

Workout of the Day

A.
CrossFit Games Open 19.3
For time:
200-ft. dumbbell overhead lunge (50 / 35)
50 dumbbell box step-ups (50 / 35)
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

VARIATIONS:

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box
Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box, perform front rack lunges, 5-in. elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk
Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk

Scaled Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl
Girls use 20-lb. dumbbell and 20-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl