CrossFitWOD

Thursday Throwdown

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#TBT Kicking off the 2016 Open Season with 16.1 Friday Night Lights!

730 & Noon Pop Up Today. The 730am is going to be really cold. Please dress warm and we will give it a shot.  Check our Class Schedule for all upcoming Pop Up and Zoom times.

Warm-up
2 Rounds
40s on 10s off
-BB Good Mornings
-BB Front Squat
-BB Press*
-MB Hamstring Curls
-MB Seated Reverse Cross Chops Left
-MB Seated Reverse Cross Chops Right

*2nd Round Push Press

Strength
E3MOM15
1. Banded Deadlift
5 Reps *
2. 30s Handstand Hold or 1 Minute Med Ball Plank**
3. Rest

*No band? – Perform a 3s negative
**ADV – Plank Bird Dogs

WOD
10 Minute AMRAP
9 Deadlifts 135|95
6 Hang Squat Clean
3 Shoulder to Overhead

Level 2- 115|75
Level 1- 95|55
ADV-155|105

At Home WOD
10 Minute AMRAP
9 single Leg Deadlifts R
6 Single Arm Hang Cleans R
3 Single Arm Push-press R
9 Single Leg Deadlifts L
6 Single Arm Hang Cleans L
3 Single Arm Push-press L




Hot Wheels

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Maurice

Pop Up Classes at 730am and Noon Today.  Zoom Class at 530pm.  Check our Class Schedule for all upcoming Pop Up and Zoom times.  Click the Zoom link to join

Warm-up
Run 1 loop

then…

:30 work/:10  Rest
-Lateral Up & Overs
-Strict Press
-BB Sumo Deadlift
-BB High Pull From Mid Hang
-BB Front Squat with 2 second pause

:30 Rest

1:00 of Each, No Rest Between
-Box Jumps with Step Over
-Sumo Deadlift High Pull
-BB Thruster

Mobility
Calf Stretch
Quad Stretch

WOD
1 Mile Run

Then

30-20-10
Box Jump Overs
Kettlebell Swing 2|1.5
Wall Balls

Level 2- 1.5|1
Level 1- 1|0.75

Outdoor WOD
1 Mile Run

Then
30-20-10
Box Jump Overs
Sumo Deadlift High Pulls 75|55
Thrusters 75|55

Level 2 – 65|45
Level 1-  55|35

Other Subs-
Plate hip to Overhead

Run Subs =
2000m Row
3|2.5 mile Bike

Or

5 Rounds
15 Burpees
50 Double Unders or Plate Hops

Extra Work 
10 min EMOM
Odd – 10 second HS Hold, 6 Strict HSPUs, 10 second HS Hold*
Even – 10 second hollow hold, 12 V-ups, 10 second hollow hold

Sets are ideally done unbroken for the first few rounds.  Scale reps as necessary.

*Kip where need be or perform a db Strict Press

**have access to a pull up bar? – 10 Second Pull Up Hang, 12 T2b, 10 Second Pull Up Hang**




Open WOD 13.1 & Hollow Rock Challenge Week 3

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Li

Pop Up Classes at 730am and Noon Today.  Zoom Class at 530pm. 

Check our Class Schedule for all upcoming Pop Up and Zoom times.  Click the Zoom link to join

Warm-up
2 Rounds
10 Push Ups
10 Jump Shrugs
10 Burps
10 Jump Shrug High Pull
10 Squat Thrusts
10 Hang Muscle Snatch
10 Burpees
10 OHS

Mobility
Lat Stretch
Scorpion Stretch

Hollow Rock Challenge
Week 3 = 30 Hollow Rocks

Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
30 Snatches 75|45
30 Burpees
30 Snatches 135|75
20 Burpees
30 Snatches 165/100
10 Burpees

In the remaining time as many reps as possible at
210|125 Pound Snatch

Level 2- 75-95-115-135/ 45-55-65-75
Level 1- 30-20-10-5 Burpees 65-75-85-95/ 15-35-45-55

Extra Work
5x
200m Sprint or Shuttle Run*
Rest 1:1

*50 meters in one direction, 100m in the reverse direction and 50m back to the starting point.

For a shuttle run at the box – Start at the 300m, sprint to the 400m, sprint to the 200m and sprint through the 300m finish.  Touch the ground at each turn around and stop facing the same direction each time.




Bike Rack

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Mariah

MLK DAY – Pop Up Class at 9am Today. No Zoom Class Tonight

Check our Class Schedule for all upcoming Pop Up and Zoom times.  Click the Zoom link to join

Warm-up
6:00 AMRAP
30 Hollow Rocks
25 Plank Ups
20 BB Front Rack Luges
15 Single Leg V-ups
10 BB Lateral Lunges
5 BB Squat Mornings

Mobility
Quad Stretch
Calf Stretch

Strength
E2MOM 12
Back Squat 5 Reps – 2 Second Pause at the bottom

WOD
E3MOM15
12|10 Calorie Assault/Rogue Bike*
10 Front Rack Lunges
12 Toes to Bar

*Schwinn = 18/15

Pop-up WOD
E3MOM15
200m Sandbag Run
10 Front Rack Lunges 115|75
12 Single Leg V-ups

ADV – V-Ups

Extra Work
120s Double Unders
120s Plank Ups
90s Double Unders
90s Plank Ups
60s Double Unders
60s Plank Ups
30s Double Unders
30s Plank Ups

*No transition time between exercise, hustle between stations.  Feel free to sub in the Rower or Bike for the Jump Rope.




Keep It Clean

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Steve

Pop Up Class at 945 and 11am Today!

Check our Class Schedule for all upcoming Pop Up and Zoom times.

Warm Up 
Run 1 Loop

Then

2 Rounds of *
5 Burps
5 Deadlifts
5 Hang Muscle Cleans
5 Power Cleans

5 Burps
5 Press
5 Push Press
5 Push Jerks

Strength
E2MOM10
Push-jerk
3 Reps

WOD 
800m Run
21 Power Cleans 135|95
600m Run
15 Power Cleans
400m Run
9 Power Cleans

Level 2- 115|75
Level 1- 95|55

If you have a single object, complete the reps on each side.

Run subs – 800m = 4mins, 600m = 3 mins, 400m =2 minutes.
Complete any combination of mountain climbers, lateral plate hops, jumping jacks, stair climbing, etc.. during this time.  Double Under Subs = 300-200-100




The Crossfit Open Is Coming!

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Mullins

Zoom Class Today At 9am. Click the Zoom link to join

Check out our Class Schedule for all upcoming class times.

The 2021 Open is Coming!
The most magical time of the year is back! The 2021 Open is approaching quickly and we want you to get on this 3 week journey with us, we promise you won’t regret it! The Crossift Open is a worldwide online competition open to everyone. Beginning on March 11th, Each week a WOD will be announced that you can complete at home or in your local affiliate. You’ll submit your score online to a worldwide leaderboard and be part of the biggest Crossfit event of the year. Check out some more information on the Open below from the Crossfit Games Website

“The Open is a global celebration of all the individual reasons we CrossFit. Maybe it’s to live healthier lives. Maybe it’s to lift your kids or stay healthy for your family. Maybe it’s just to prove we can do more than we ever believed possible. Whatever it is, this is the time to show the world your unique why! Compete at the gym or from home. With or without gear. The open is open to all, it doesn’t matter if you’re 14, 40 or 64. Just starting out or a muscle-up pro, And adaptive athletes are here to win. Compare your results by division, location, gym, or group. Hundreds of thousands of athletes. Hundreds of thousands of individual reasons to compete in the Open: Fitness. Community. Family. Competition. Health. Exhaustion. Joy.

All the Feels in This Open wod aftermath

For more information and to register visit The Crossfit Games Website HERE.

Warm Up
8:00 AMRAP
100 Single Unders or 50 Double Unders
5 Squat Mornings
:20 Front Squat Hold
10 Strict Press
:20 Overhead Hold

Mobility 
Overhead

Midline/Shoulder Stability
EMOM8*
10 Sit-ups
10 Plank -ups

ADV – V-ups

*Scale reps as necessary, you should have 20s of rest for the first few minutes.

WOD
70 Kettlebell Swings 1.5|1
50 Front Squats 115|75
30 Handstand Push-ups

E2MOM- 30 Double Unders

ADV – 50 Double Unders

At Home WOD 
70 Object Hang Snatch
50 Object Hug Squats
30 Handstand Push-ups or 50 Push-ups

E2MOM- 30 Double Unders

If you only have lighter weights to work with, Increase the reps as need be to make this challenging

Extra Work
E2MOM10
Tempo Back Squat*
3 reps

5x5x5x1

 

*This is a lot of time under tension.  Loads should be lighter and work on perfect positioning and building strength throughout the positions.  Sub Front Squat or Goblet Squat.




Down With The Quickness

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Barbells Patiently Waiting

Check our Class Schedule for all upcoming Pop Up and Zoom times.
Click the Zoom link to join

Warm-up
40s Work:20s Rest
-Reverse Lunge and hop- R
-Reverse Lunge and Hop- L
-Quadruped Rotations- R
-Quadruped Rotations- L
-High-Pull to Front Raise with Object
-Alternating Downward Dog Single Leg Toe touches

Mobility
Lat stretch on the box
Calf stretch on the box

Strength
EMOM10
1 Power Snatch*

*If working with a light weight increase the reps from 3-5 depending on how light. For Single Arm perform 5 On Each Side per minute

WOD
30 Power Snatches 115|75
30 Burpee Box Jumps
30 Overhead Squats 115|75

Level 2 95|55
Level 1 75|35

ADV – Rest 4 Minutes & Complete 20 Reps of Each then Rest 2 More Minutes and Complete 10 Reps of Each

At Home WOD
40 Alternating Object Snatches
30 Burpee Tuck Jumps
40 Lunges with Single Arm Overhead Lockout

Extra Work
4 Rounds of
400m run*
50 Air Squats

*1 min out, 1 min in or sub 500m Row, .7 Bike or 25 Burpees




20 Minutes To Win It

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Erin

Pop Ups at 730am and Noon Today.

Check our Class Schedule for all upcoming Pop Up and Zoom times.

Warm-up
Every 2 Minutes for 6 Minutes

Run 200m with an odd object*

then:

Round 1. AMRAP Single Leg V-Ups
Round 2. AMRAP Object Thrusters
Round 3. AMRAP Scap Pull Ups or Bent Over Rows

*sub 10 Burpees

Accessory
With the Mini Band
2 Rounds- 1 Minute Each
-Banded Glute Bridges
-Static Bridge Hold with Marching
-Clamshell Right
-Clamshell Left
-Banded Arnold Press

Can use light weights or light plates for added resistance if you do not have bands

WOD
20 Minute AMRAP
10 Strict Pull-ups
20 Sit-ups
10 Toes to Bar
20 Wall Balls 20|14

At Home WOD/Pop-up WOD
20 Minute AMRAP
15 Bent-over Rows 75|55
20 Sit-ups
10 Single Leg V-ups
15 Barbell Thrusters 75|55

*If you do not have a barbell you can use a DB or KB for the Bent-over Row and thrusters. In that case complete 10 each side.




Down The Line

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Savannah

Pop Up WOD at 730am and 12pm today.  Zoom at 530pm.

Check our Class Schedule for all upcoming Pop Up and Zoom times.
Click the Zoom link to join

Warm-up
1 Minute of Each
-Single Unders or Plate Hops
-Russain Swings
-Weighted Step-Ups to Balance Right

200m Run or in Place 

-Weighted Step Ups to Balance Left
-American Swings
-Double Unders or Plate Hops

Midline
2 Rounds 30s of Each movement

  1. Plank bird dogs
  2. Side plank knee drive right
  3. Side plank knee drive right
  4. Plank-push-up-double shoulder tap

 *30s rest before repeating 2nd round

Mobility
Calves – Roll & Stretch

WOD
Every 3 Minutes for 24 Minutes (9 sets – last interval begins at 24 minutes)

200M Run

Then 

  1. 75 Double Unders
  2. 25 Kettlebell/Object Swings* 1.5|1
  3. 16 Weighted Step-Ups 1.5|1

*Plate GTOH 45|35 – ADV – 55|45 – Use the Same Plate for the Step Ups

Below are the reps/distance for each of the intervals broken down by levels. 

There is a 200m Sprint at the beginning of each interval.  Athletes complete A the first interval, B the second interval, and C the 3rd, and they continue that throughout the 30 Minutes. There should be 9 – 200m sprints. 

Level 3 – 50 Double Unders, 20 swings, 12 step-ups
Level 2 – 30 Double Unders or 100 singles, 15 swings, 10 step-ups
Level 1– 100m sprint, 50 singles, 10 Unweighted Step-Ups

Run Subs = 1 Minute of Mountain Climbers, Jumping Jacks, Burps.  Use the first round to come up with a number to hit each round. 

Extra Work 
3 Rounds With Sliders, Towels or Socks on Hardwood
-5 Body Saw
-10 Reverse Lunge Each Leg
-10 Lateral Lunge Each LEg
-10 Knee Tucks
-10 JackKnives
-50 Mountain Climbers
-5 Single Arm Lateral Push Out Slide Outs Each Arm
-5 Single Arm Front Push Out Slide Outs Each Arm
-10 Slider Hamstring Curls
-5 Push Up Bottom Front Slide Out*
-10 Single Leg Hamstring Curls each leg

*if these are too difficult, try the slide out at the top for each arm and then perform a push up




Hollow Rock Challenge Week 2

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Sharon

Pop Up Classes at 7:30am and 12pm Today.  Zoom WOD at 530pm.

Check our Class Schedule for all upcoming Pop Up and Zoom times.
Click the Zoom link to join

Warm-up
:30s Work :10s Rest

  1. Single Unders
  2. Lunge Jumps
  3. Alternating Feet- Singles
  4. Muscle Cleans from Mid shin
  5. Double Unders
  6. Front Rack lunges

Rest a Minute

Complete in reverse order. If you’re feeling good try some triple unders for the last interval

Mobility
Quad Stretch
Pigeon Stretch

Hollow Rock Challenge
Week 2 = 20 Hollow Rocks

Strength
E2MOM12
Reverse Lunge
10 Reps (5 Each Side)

WOD
3 Rounds
3 Min Work:1 Min Rest
3 Hang Power Cleans 135|95
20 Double Unders

Then

3 Rounds
3 Min Work:1 Min Rest
5 Front Squats 135|95
10 Push-ups

Complete 3 rounds of the hang power clean wod, then 3 rounds of the front squat push-up wod.  There is no extra rest between the 3 rounders aside from the 1 minute.

Extra Work
5-4-3-2-1
Wall Climbs
15 V-ups after each set

*can sub 10-8-6-4-2 Strict HSUPs or seated V-Press




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