Friday, February 17, 2022

Doug

Workout of the Day

A.
Snatch

Establish a a max for the day

B.
“Ingrid”
10 rounds for time of:
3 Power Snatches (135 / 95)
3 Burpees Over the Bar

Masters: 95 / 65, burpees

OG CrossFitters Nicole, Eva, and Annie doing the workout “Nasty Girls”. This was probably shot around 2007-2008. These girls were considered some of the best CrossFitters on the planet back then. As you can see, CrossFit has come a long way, because finding females who can execute Muscle-ups (and do hang power cleans that actually look good) is commonplace. Fun workout, regardless!

Workout of the Day

A.
Hang Power Clean
3-3-3-3-3-3-3

Start light and build to a 3RM

B. (repeat)
“Nasty Girls”
Three rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135 / 95)

Masters: 14 chest to bar, 105/70

Tuesday, February 15, 2022

Adam M

Workout of the Day

A.
Shoulder Press
Every 2 minutes, for 10 minutes (5 sets):
2 reps at ~90%

After each set: 15 v-ups

B.
Five rounds for time of:
200m run
15 toes to bar
10 push presses (135 / 95)

Masters: 105/65
Rx+ 6 rounds, 155/105

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)