WOD / Events

6
Mar

Wednesday, March 7, 2018

EMOM 8:
Deadlift x 3 reps
*Build up to a heavy Touch and Go triple over the course of 8 sets

For time:
21-15-9
Power Cleans (155/105#) (Fx = 115/80#)
V-Ups
RX+ = 185/125#

Rest 2:00

For time:
21-15-9
Kettle-Bell Swings (32/24 KG) (Fx = 24/16 KG)
Ring Push-ups (Fx = Push-ups)

Score = Total time when you finish last power clean (include the 5 min rest in the score)

 

5
Mar

Tuesday, March 6, 2018

Back Squat
Every 3 for 15 (5 sets):
10 x 60%
8 x 70%
6 x 76%
4 x 82%
2 x 86%

AMRAP 10:
10 Power Snatch 95/65, Fx: 75/55
15 C2B Pull-ups, Fx: pull-ups
20 Overhead Squats 95/65, Fx: 75/55
60 Double-Unders

Finisher (optional):
3 Sets:
20 Reverse DB Lunges 50/35 (2 Dumbbells)
Rest 1-2 minutes

4
Mar

Monday, March 5, 2018

CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.

*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.

*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.

For details or other questions about the open visit games.crossfit.com

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Strength/Skill Schedule: Monday: Muscle Ups
Tuesday: Back Squats
Wednesday: Deadlifts
Thursday: Kipping HSPU and Double Unders
Friday: Open WOD 18.3
Saturday: TBD
Sunday: Bench Press and Benchmark WOD “Jackie”

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Ring Muscle-ups (15 minutes)

Beginner: 15 Minutes of Practice positions/transitions

Advanced: 3 Max Effort Sets
*Rest exactly 2 minutes between each set

3 RFT:
15 Box Facing Burpee Box Jump Overs 24/20
21 Thrusters 95/65,  Fx:75/55, Rx+: 135/95

Finisher (optional):
2 sets of:
DB Side Lateral Raise x 20 reps
Plank x :60
Rest as needed

3
Mar

Sunday, March 4, 2018

CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.

*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.

*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.

For details or other questions about the open visit games.crossfit.com

=====================================

It’s a long one!

AMRAP 30:
400 Meter Run
10 Deficit Handstand Push Ups 4″/2″, Fx: 10 HSPU games/1 abmat
15 Kettlebell Swings 32/24, Fx: 24/16
20 Overhead KB Walking Lunges 32/24, Fx: 24/16
25 Sumo Deadlifts High Pull 32/24, Fx:24/16

 

2
Mar

Saturday, March 3, 2018

CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.

*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.

*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.

For details or other questions about the open visit games.crossfit.com

=====================================

Strength:

Strict Pull Ups and development
3 x 10
Rx: Strict Chest to Bar
Rx+ Weighted Pull
Fx: Modified (1 leg on box with negative)

Conditioning:

4 Rounds:
5/4 Bar Muscle Ups, Fx: Chest to Bar Pull-ups
10 Box Jump 24/20
30 Sit-ups

1
Mar

Friday, March 2, 2018

CrossFit Open WOD 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 50/35
Bar-facing burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Scaled: (Ages 16-54)
Men use 35-lb. dumbbells,
stepping burpees allowed
Women use 20-lb. dumbbells,
stepping burpees allowed
Teenagers 14-15:
Boys use 35-lb. dumbbells
Girls use 20-lb. dumbbells
Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells,
stepping burpees allowed
Girls use 10-lb. dumbbells,
stepping burpees allowed
Masters 55+:
Men use 35-lb. dumbbells
Women use 20-lb. dumbbells
Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell,
stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell,
stepping burpees allowed

28
Feb

Thursday, March 1, 2018

Yoga with Kendra tonight at 7:30 pm. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/

Push Press:
10-8-6-4-2 (ascending, Heavier from Last week)
*Rest as needed

“Beginner”
5 x 5 (Across, 5-10# heavier from last week)

3 Rounds of Rotating Stations
1:00 Assault Bike Cals
Rest :30
1:00 Atomic Situps 45/25 ,Fx: Abmat Sit Up with Plate
Rest :30
1:00 Russian Kettlebell Swings 32/24, Fx:24/20
Rest :30
1:00 Plank on Elbows
Rest :30

 

27
Feb

Wednesday, February 28, 2018

Good by February. It was fun but now it’s time for warmer days. Please!

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Snatch Complex:
5 x 1 (ME)
2 Hang Squat Snatches + 1 Overhead Squat

“Beginner”
6 x 1
2 Hang Power Snatches + 3 Overhead Squats

Parter WOD (one working at a time)
For Time:
27-21-15-9
Row Calories
Burpees over Box 24/20
Chest to Bar Pull ups, Fx: Pull ups