Feb 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Snatch – Work up to a heavy single for the day If we are new to the snatch, lets focus on hitting all of our positions with a light bar/pvc. From there, let’s add speed! If you can move well fast, then slowly add weight as form permits. B. Open WOD 15.4 As Many Reps As Possible
Feb 2018
For time: Bike 50/35 Calories 50 Box Jumps (24/20″) 50 Front Squat (95/65#) 50 KB Swing (53/36#) 50 Abmat Sit-up Magnitude Scoop We are now just 7 days away from the announcement of CrossFit Open WOD 18.1!!! Whether you are brand new to CrossFit or a seasoned vet, the open will be nothing short of an amazing experience for you, we promise! Can’t find the link to sign up?
Feb 2018
A. Bench Press 10-8-8-6-6 Add 5-10# to every set from last week. *This is our last week on this protocol. Let’s make sure to push our limits with each of these WORK sets. The last 2-3 reps of each set should feel extremely challenging. B. Complete 3 Giant sets of:
Feb 2018
A. On a 2 minute clock… Power Clean & Push Jerk – 5 sets of 3 reps @80-90% of 1RM. *These are not touch and go reps B. EMOM 12 Min 1 – 12/8 Cal Row Min 2 – 45 Double-unders Min 3 – 10/7 Pull-ups + 10 Toes to Bar Ensure a minimum of 15 seconds rest at the end of every minute round. Scale reps as needed.
Feb 2018
4 rounds, each for time, of: Ski 500/400m 15 Power Snatch (75/55#) 30 Wallball (20/14#) Rest about a 1:1 work to rest ratio. Note fastest and slowest rounds.
Feb 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. On a 90 second clock… Snatch – 7 sets of 2 reps @ 80-90% B. For time: 150 Double Under 30 Overhead Squat (95/65#) 60 Chest to Bar Pull-up 30 Overhead Squat 150 Double-Under *20 Minute time cap (Scaled Options) Double Unders – 150 singles, stopping every thirty to attempt 5 double unders, or if you have
Feb 2018
For time: 50/35 Cal Row 40 Abmat Situp 30 Burpee 50/35 Cal Ski 40 Leg Drops 30 Burpee 50/35 Cal Bike 40 Knees to Elbows 30 Burpee
Feb 2018
A. Bench Press 10-8-8-6-6 Add 5-10# to every set from last week. *Super Set every work set with a set of 10-12 KB Bent Over Row B. 3 Giant Sets of: Romanian Deadlift x8 (heavy) Ring/Bar Dips xME UB DB Walking Lunges x20 Steps (50/35#) (Scaled options) Ring jump to support/ Push-ups + Ring support hold/ Bar dip negatives
Feb 2018
In 4 minutes… Row/Ski/Bike 30/21 Cal Then, AMRAP: 12 Thruster (95/65#) 12 Toes to Bar Rest 4 minutes In 4 minutes… Row/Ski/Bike 30/21 Cal Then, AMRAP: 9 Thruster (115/80#) 9 Toes to Bar Rest 4 minutes In 4 minutes… Row/Ski/Bike 30/21 Cal Then, AMRAP: 6 Thruster (135/95#) 6 Toes to Bar *You must change between the row/ski/bike every round. (Scaled options) L3: 80/55, 95/65, 115/80 – T2B L2: 65/45,
Feb 2018
A. On a 90 second clock… Power Clean & Push Jerk – 6 sets of 3 reps @70-80% of 1RM. *These are not touch and go reps B. AMRAP 12 30 Double Under 12 DB P. Snatch (50/35#) 3 Bar Muscle Up (Scaled Option) AMRAP 12 30 sec Max Double Under attempts 12 DB P. Snatch (35/20#) 6 Pull-up 6 Hand Release Push-up
Feb 2018
With a partner, working one at a time, complete 20 rounds for time of: 4 Box Jump (30/24”) 8 Burpee 12 KB Swing (70/53#) *Each partner must complete a full round before switching. In order to start another round, each athlete must perform 10 Abmat Sit-ups. Note: KB Swings are American, unless you have reason to not go overhead (lack of range of motion, injury, skill set, etc…), and
Feb 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. On a 90 second clock… Snatch – 6 sets of 3 reps @ 70-80% (Reset bar after each rep) B. EMOM 15 Min 1 – Double-Under x40 Min 2 – Overhead Squat x10 (115/80#) Min 3 – Chest to Bar Pull-up x10
Jan 2018
A. Row 7×30/30 (pre-programmed workout) Note highest meters in any one round and total meters achieved. Rest 5 minutes B. Ski 7×30/30 (pre-programmed workout) Note highest meters in any one round and total meters achieved. Rest 5 minutes C. Assault Bike Tabata 8×20/10 (pre-programmed workout) Note total calories *All three workouts should be HIGH in intensity! Make sure to move lightly during all rest periods to help
Jan 2018
A. Bench Press 10-8-8-6-6 These are working sets, so perform as many sets as necessary to get prepped for your first work set of 10. The goal is to add weight to every additional set thereafter. *perform 12-15 Ring Row after every WORK set Rest at least 2 minutes after every set of push and pulls. B. Complete 3 Giant sets of: 10-12 Deficit Push-ups (off 45# plates) 10-12 DB
Jan 2018
A. 6 rounds – On a 90 second clock… 4 Power Clean & Push Jerk @55-65% of 1RM. (Reset after every rep, these are not touch and go) B. AMRAP 4 Kipping HSPU L3: HSPU off Box L2: Piked Push-up L1: Seated DB Press C. EMOM 10 Odd – 10 Deadlift (225/155#) Even – 40 Double-Unders Magnitude Scoop This Thursday Kettlebell Kitchen, a provider of convenient prepared meals delivered
Jan 2018
For time: Ski 1,000m 75 Wallball (20/14#) 50 Toes to Bar 25 Box Jump Over (24/20″) Row 500m L2: Ski 750m/50 Wallball/35 T2B/25 BJO/Row 400m L1: Ski 500m/35 Wallball/25 Hanging Knee Raises/15 BJO/Row 300m
Jan 2018
In teams of 3, with one athlete working at a time… 3 rounds for time of: 100 (Rus)KB Swing 70/53 100 Hand Release Push-ups 9 Rope Climb For any of the reps to count while the one athlete works, one must hold a 45/25# plate overhead, the other must hang from the pull-up rig. Partition reps anyhow.
Jan 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Snatch – 8 sets of 3 reps @ 55-65% B. EMOM 15 Min 1 – 40 Double Under Min 2- 10/7 Call Row Min 3 – 8 T&G Power Clean & Push Jerk (115/80#)
Jan 2018
A. 3 rounds for total calories: 90 seconds – Bike 45 seconds – Rest 90 seconds – Row 45 seconds – Rest 90 seconds – Ski 45 seconds – Rest Score is total calories combined. B. 3 sets, not for time: 25 Russian Twist 25 Leg Drops
Jan 2018
3 x 4:00 on / 4:00 off: 50 Double Under Buy-In, followed by AMRAP: Round 1: 12 Front Squats (95/65), 4 Burpee Box Jump Overs (24/20”) Round 2: 8 Front Squats (115/80), 4 Burpee Box Jump Overs (24/20”) Round 3: 4 Front Squats (135/95), 4 Burpee Box Jump Overs (24/20”)
Jan 2018
AMRAP 13 70/50 Cal Row 60 Wallball (20/14#) 50 KB Swing (53/36#) 40 Toes to Bar
Jan 2018
A. 3 Hi-Hang (squat) Clean + 1 Split Jerk – 12 minutes to a heavy complex. B. EMOM 10 Odd – 7 T&G Power Snatch (95/65#) Even – 7 Chest to Bar Pull-Up
Jan 2018
In teams of 3… With a 20:00 clock Working at the same time, rotating between three stations, complete as many reps as possible of: Station 1 – BB Thruster (95/65#) Station 2 – Burpee Box Jump (24/20”) Station 3 – Ski Erg Rotate every minute on the minute, with ALL athletes resting on minutes 7 and 14.
Jan 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Hi Hang Snatch 3-3-2-2-1-1-1 B. “Grace” For time: Clean & Jerk x30 reps (135/95#)
Jan 2018
A. Chin-ups (strict) – 3 max attempts for total reps Maintain a hollow position throughout B. Close Grip Bench Press @¾ body weight x50 in as few sets as possible C. 3 Giant sets of: Ring Muscle ups (max unbroken set) or Ring Jump to support w/ 3 sec hold x5 Handstand hold x30-60 sec Db Hammer Curl x10-12 Barbell Rollout x12-15
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