Monday, January 15, 2018

Wes

Workout of the Day

A.
Front Squat
Every 3 minutes, for 12 minutes (4 sets): 8 reps at 60-65% of 1 RM
(or 5-20 lbs heavier than last week)

Immediately after each set: 30 seconds of HR Push-ups

B.
“Whining”
For time:
80 Alternating Front Rack Lunges (115 / 75)
80 Burpees Over the Bar

Rules: the athlete may partition the reps however they so choose. Want to do 10 sets of 8/8? Four sets of 20/20? One set of 80/80? Go for it.  Think up a strategy that’ll work best for you.

Rx+ 100 of each, 135/95

Masters
70 Alternating Front Racked Lunges (75 / 55)
70 Burpees 

Saturday, January 13, 2018

 

Leah

Workout of the Day

A.

In teams of two, with only one person working at a time, complete the following:
50-40-30-20-10 rep rounds of:
Kettlebell Swings (53 / 35)
Alternating Box Steps ups with KB (20 / 20)
Partner Medicine Ball Sit-ups* (20 / 14)
Jumping Back Squats (45 / 35)

*Both Partners work

Or, working solo, complete:
25-20-15-10-5 reps of the above

Friday, January 12, 2018

Pat

Workout of the Day

A.
Snatch
Every minute, for 12 minutes: 3 reps
Starting at a light(ish) load, increase every 4 minutes (3 total loads)

Odd minutes: touch and go
Even minutes: singles

B.
CrossFit Games Open Workout 11.1 and 14.1
AMRAP in 10 minutes of:
30 Double-unders
15 Power Snatches  (75 / 55)

Thursday, January 11, 2018

Tori

Workout of the Day

A.
Handstand Push-ups and Progressions

B.
CrossFit Games Open 16.1 – Modified (last done: 2/8/17)
Every minute, for 21 minutes (7 rounds):
Min 1: 50ft Walking Lunge w DBs Overhead (pick weight)
Min 2: 12 Burpees
Min 3: 12 Chest to Bar Pull-ups

*Use two Dummbells. 25 down, 25 feet back.
Choose reps/weight/distance/movements so that you’re working no more than 35-40 seconds. 

Wednesday, January 10, 2018

Danny

Workout of the Day

A.
Squat Clean
Every minute, for 12 minutes: 3 squat cleans
Starting at a moderately heavy weight, increase by feel every 4 minutes (3 total loads)

On the odd minutes: singles
On the even minutes: touch and go

B.
“Tonka Truck”
Five rounds for time of:
20 Box Jump Overs (24 / 20)
10 Power Cleans (155 / 105)

Rx+ 185/125, sub 12 minutes

Master’s:
5RFT:
18 Box Jump Overs (20 / 16)
10 Power Cleans (115 / 75)

Tuesday, January 9, 2018

Split Jerk

Workout of the Day

A.
Push Press
Every 3 minutes, for 12 minutes: 10 reps at 55-60%

After each set: 30 seconds of V-ups

B.
We haven’t been running much due to the cold weather. We found a remedy for that:

Death by 10 Meters!
Rules:
-Run 10m the first minute,
20m the second minute, 30m the
third minute, etc
-You must touch the ground beyond
the marked lines
-The workout ends when you cannot
run the designated meters within
the given minute

Monday, January 8, 2017

Lil Starnes

Workout of the Day

A.
Front Squat
Every 3 minutes, for 12 minutes (4 sets): 10 reps at 55-60%

Immediately after each set: 30 seconds of hand release push-ups

B.
“The Thorn”
AMRAP in 12 minutes of:
1 Minute of Alternating DB Snatches (pick weight)
1 Minute of Toes to Bar
1 Minute of Wall-Balls (20 / 14)

Complete a total of 4 rounds. Score will total reps.

Rx+ 70/50, 30/20, 180+ reps

Saturday, January 6, 2018

Rae

Workout of the Day

A.
In teams of two, complete the following two times:
AMRAP in 3 minutes:
Row for Calories
Rest 1 minute
AMRAP in 3 minutes:
Bike for Calories
Rest 1 minute
AMRAP in 3 minutes of:
Partner Wall-Balls (20 / 14)
Rest 1 minute
AMRAP in 3 minutes of:
Kettlebell Swings or Hang Power Cleans (53/35, 115/75)
Rest 1 minute

Or, working solo, complete 1 round of the above. 

Friday, January 5, 2018

Kristine

Workout of the Day

A.
Gymnastics Pulling
Ring Rows
3 sets of 5 wide grip
3 sets of 5 shoulder width grip
3 sets of 5 narrow grip

On rep 5, hold for as long as possible, and descend as slowly as possible

B.
“Revised Bergeron Beep Test”
Every minute, for as long as possible:
5 Thrusters (75 / 55)
5 Pull-ups
5 Burpees

Rx+ 7/7/7

Thursday, January 4, 2018

Seth

Workout of the Day

A.
“Orange Cat”
Every 3 minutes, for 18 minutes (6 rounds):
5 Squat Clean and Jerks (155 / 105)
In remaining time: calories on Airbike/Rower*

*Alternate between airbike and rower every round

Score will be total calories accumulated