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WODs & News

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Thurs, 3/1/18  WOD

2/28/2018

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Isaiah

*That face you make when you're done with an Open workout...or see what the next one is!  Happens again tonight (Thursday) at 8:00pm!  Go to:  games.crossfit.com  to watch the live announcement of what's to come for Friday.

Conditioning Part 1
​On the 4:30, for 4 Rounds
20/16  Calorie Ski
15  Alternating, 1-Arm, DB Snatches  (50/35)
10  Abmat Situps
3  Wall Walks



Conditioning Part 2
On the 4:30, for 4 Rounds
15/12  Calorie Bike 
12  KB Swings  (53/35)
90  Mt. Climbers
6  (each arm)  1-Arm, KB OH Squats


​
Post Results to the whiteboard.
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3-1-18 Bootcamp

2/28/2018

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For Time:
1,000/800m Row
800m Run

75 Wall Balls (16/12)(20/14)
120 Double Unders
750/600m Row
600m Run

50 Wall Balls
90 Double Unders
500/400m Row
400m Run

25 Wall Balls
60 Double Unders
*All Double Unders Scale To 1.5x Singles



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2-28-18 Bootcamp

2/27/2018

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A.) AMRAP 20:
      20 Alternating DB Snatch(30/20)(35/25)(50/35)
      15 Box Jumps(20/15")(24/20")
      10 Sit-Ups


B.) EMOM x 10:
     Odd: 40s Max Distance Farmers Carry (70/53)
     Even: 40s Max Battle Ropes


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Wed, 2/28/18  WOD

2/27/2018

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Picture
Katie

Strength
4 Sets of:
A1)  6-8  Close-Grip Bench Press
A2)  6-8  Ring Row (20X1 tempo)
A3)  15/10  Assault Bike Calories


WOD
3 RFT  (20:00 cap)
21  Hang Power Cleans  (F = 85/55; P+C = 135/95)
42  Walking Lunge Steps  (bodyweight)
400m Run
2:00 REST

*Try to push this a bit more than usual, knowing you have a solid 2:00 rest between rounds.  
**Also, if you don't want to risk your first running of the season and potentially have your legs not respond well and be useless for this week's Open workout, sub a 500m/400m Row for the Run.
***If you are looking to "punish" yourself, throw on a weight vest for the entire workout!



Post Results to the whiteboard.
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2-27-18 Bootcamp

2/26/2018

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A.) As A Team Of 2
      10 Rounds:
      1:00 AMRAP 5 Ring Rows + 5 DB Strict Press(Heavy-ish but unbroken)
     
1:00 Burpees 
      1:00 Rest

FLOW: Partner 1 will do the AMRAP while partner 2 does the burpees. Both partner will then switch for the next minute. Then both partners will take the full minute rest and repeat!



B.) Coaches Choice Core Cashout

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Tues, 2/27/18  WOD

2/26/2018

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Picture
Alex

​Oly Skill Work
EMOM x 9
Fitness
3 Deadlifts + 2 Hang Power Cleans + 1 Jerk

Performance
1 Power Snatch + 1 Hang Squat Snatch

Competitor
2 Squat Snatches

*Weights should be in the 50-80% range.  A technically challenging weight, but something you can control pretty well.  You can choose to stick with a weight across all sets or build as you go.


Triple T WOD
(Tanks + Teammates!)
w/ a buddy
AMRAP 12
Switching off every :45

12 Deadlifts (F = 115/75; P+C = 165/115)
12 Bar Facing Burpees
12 Box Jumps

*Switch every :45 = continue where your buddy left off in the round.

After the AMRAP, Cash Out (as a team of 2) of:
- 100 Pull Ups  (alternate every 10 reps)
*Use this as a time to work on your pull ups.  Complete C2B Pull Ups if you know you will be doing them in the Open.


Post Results to the whiteboard.
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2-26-18 Bootcamp

2/25/2018

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5 Rounds:
40/30 Calorie Row
30 Walking Lunges w/KB In Goblet Position
20 V-Ups
*Rest 2:00 Between Rounds
KB- 35/26 53/35 70/53 (15/Leg)
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Mon, 2/26/18  WOD

2/25/2018

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Picture
Ali

Open Workout Re-Do's and Don't's (haha)
If you are looking to either complete the week's Open workout for the first time or complete it for a second time, we ask that you please try to do this during a non-class time.  We have allotted Friday's class time to complete the workouts, and if you were either unable to attend this past week's Friday class or are looking to re-do the workout, we just ask that you respect Monday's class times.  You can NOT interrupt and distract the classes.  If you absolutely HAVE to complete it for the first time during a class time on Monday, it is up to YOU to coordinate with the class/coach and have someone judge you.

Weekly Movement Forecast
M =  1 1/4 Front Squats
T =  Oly Work
W =  Close Grip Bench Press
Th =  Conditioning / Open Workout 18.2 Announced
F =  "18.2"


Strength
1 1/4 Front Squats
- Build to a 3 RM.


WOD
4 RFT (15:00 cap)
15  KB Swings  (53/35)
30  Double Unders
15  Wall Balls
30  Double Unders


*Upper level athletes should be pushing to hold a consistent pace and shoot to break the 8:00 mark.


Post Results to the whiteboard.
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2-24-18 Bootcamp

2/23/2018

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Teams Of 2 Complete For Time:

100 Calorie Row (80 Calories 2x Female Team)
*Directly Into…
25-50-75:
KB SDLHP(35/26)(53/35)(70/53)
DB Thruster (30/20)(35/25)(50/35)
Box Jump (15/20")(24/20”)
Burpees Over The Rower
*Directly Into…
100 Calorie Row (80 Calories 2x Female Team)

*Split Reps As Desired, 1 Athlete Works While The Other Rests



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Sat, 2/24/18  WOD

2/23/2018

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Picture
Hero: Nate

Saturday Sweatfest
With a buddy
AMRAP 30

Fitness
4 Rounds of Cindy
(partitioned as desired)

5 Pull Ups
10 Push Ups
15 Air Squats


...Then...

200 Mt. Climbers  
(partitioned as desired)

Performance

4 Rounds of Nate
(partitioned as desired)

2 Rope Climbs
4 HSPU
8 KB Swings (70/53)


...Then...

100 Med Ball Squat Cleans  
(partitioned as desired)

Competitor
4 Rounds of Nate
(partitioned as desired)

2 Muscle Ups
4 HSPU
8 KB Swings (70/53)


...Then...

100 Med Ball Squat Cleans 
(partitioned as desired)



Post Results to the whiteboard!
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2-23-18 Bootcamp

2/22/2018

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A.) AMRAP 10: (For Quality)
      10 DB Bench Press
      12 DB Rows (6/Side)
      14 Hollow Rocks



B.) For Time:

     50-40-30-20-10 Calorie Row(Females- 35/30/25/15/7)
     25-20-15-10-5 Plank Up-Downs
     50-40-30-20-10 Walking Lunges



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Fri, 2/23/18  WOD

2/22/2018

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Picture

The 2018 Reebok CrossFit Games Season begins tonight with the announcement of the first Open workout, 18.1.  The announcement happens LIVE at 8:00pm EST.  You can watch it at:  games.crossfit.com.  We will be performing this workout in class tomorrow, and therefore I will update this post later tonight once we can put a game plan together for everyone!

Sweet dreams everyone!  Rest Up!


Alright alright alright!  We've got our first Open workout!

The coaches will guide you through every step of the way.  Do not worry.  Ask questions if you have them.  That's what we're here for.

18.1 (Rx) is:

AMRAP 20
8 Toes To Bar
10 (5 ea arm)  DB Hang Clean & Jerks  (50/35)
14/12  Calorie Row

*For those who are actually signed up in the Open, you have to choose a division and the movements you want to perform.  Please review these movements AND their standards.  That's right, every movement has standards.  You need to uphold them if you are actually going to be submitting a score.  Please make sure you select appropriately, and just so you know, you can choose different levels/divisions week to week.  


After Party (for those who want it)
120  Assault Bike Calories  
*Every :90 = Stop and perform 7 push ups, then continue where you left off.  The 7 push ups eat into your next :90 interval, so get them done quickly!



Post Results to the whiteboard!
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2-22-18 Bootcamp

2/21/2018

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5 Rounds:
1:00 Assault Bike Calories
1:00 Alternating DB Snatch(30/20)(35/25)(50/35)
1:00 Sit-ups
1:00 Rest
*Directly Into…
5 Rounds:
1:00 Calorie Ski-Erg
1:00 Double KB Front Rack Carry(35/26)(53/35)
1:00 Double Unders
1:00 Rest



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Thurs, 2/22/18  WOD

2/21/2018

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Picture
The first workout ("18.1") will be released tonight at 8:00pm EST.  You can click HERE to watch the live announcement tonight!  There is also a bunch of cool material and info at that website to sift through if you are interested in wasting some hours at work...haha.

Below is an image I found that I thought was kind of cool.  Someone has tracked all of the movements over the years, so you can kind of get a gist for what is coming.  No one will know exactly HOW they will be presented in the actual workouts, but you can, more often than not,  expect to see these movements over the next 5 weeks.
Picture

If Participating in Tomorrow's Open Workout
AMRAP 15 For Quality
20  CrossOver Symmetry, Scap T's
4  Deadbugs (each side)
20  Calorie Ski
8  Overhead Squats  (empty bar, or super light)
20  Hollow Rocks
12  Pull Ups

If NOT Participating in Tomorrow's Open Workout, and Want A Little More
EMOM x 15
Min 1 =  2 Front Squats @~65%  (w/ a 2 second pause at the bottom)
Min 2 =  25 Abmat Situps
Min 3 =  8-12 Pull Ups


Conditioning
Tabata-Style For 21:00
Movement 1 =  Burpees
Movement 2 =  Plank
Movement 3 =  Wall Balls
Movement 4 =  Hollow Hold Flutter Kicks
Movement 5 =  KB Swings (53/35)
Movement 6 =  Mt. Climbers

*For most, those who are coming tomorrow, this should be a "Move Fluidly to Just Sweat" day.  If you are trying to get more out of this workout, you should be keeping track of how many reps you get in each :20 interval and try to match those numbers for each round, if not beat them!



Post Results to the comments of this post.
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2-21-18 Bootcamp

2/20/2018

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A.) Teams Of 2
      5 Rounds:
      
30 Calorie Row
      16
DB Push Press Right Arm(30/20)(35/25)(50/35)
     
 8 Wall Walks
      16
 DB Push Press Left Arm
    
  30 Calorie Row
      *Split Reps As Desired, One Athlete Works At A Time


B.) Teams Of 2
    
 16 Rounds:
     
 30s Max Battle Ropes
      
*Alternate Every 30s For 8 Rounds



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