WOD

For Some 🙂

Last week was kinda rough guys, you’re welcome! The Open is coming, and these workouts are tough tough, so we’ve gotta get serious here for a few weeks prior to get your body ready for the beatdowns, and then we can ride that high for the rest of the year!

Remember: we’re closed Monday, regular the rest of the week.

Workouts:

Monday: Closed
Tuesday: “Lynne” 5 Rounds for Reps of Bench Press at BW/.7 BW and Pull-ups
Wednesday: Turkish Get-up x1, Snatch Balance x1
Thursday: 3 Rounds for time of: 400m Run, 22 GHD Sit-ups, 11R/11L KB Front Rack Walking Lunges 53/36
Friday: Max Rounds in 15 Minutes of: 30 DB Snatches 50/35, 20 Box Jumps 24/20, 10 Low Ring Transitions
Saturday: Clean and Jerk Max 1

Remember guys! The Open is coming, a few weeks from now we’re gonna be clanging and banging Friday nights, the 27th is the first week. If you haven’t registered, why not? It’s cheap, it’s fun to get on the leaderboard, and it’ll help you take the thing a little bit more seriously that just another workout 🙂

SCHEDULE REMINDER: we will be closed Feb 16th to observe presidents day. I’m not exactly sure why this day is more special than another, but right on, I hope you guys are making a cool 3-4 day weekend out of it and enjoying yourselves thoroughly.

Workouts:

Monday: Deadlifts Max Max 3

Tuesday: “Mary” Max Rounds in 20 Minutes of: 5 Handstand Push-ups, 10 Alt. Pistols, 15 Pull-ups

Wednesday: Every 4 Minutes for 24 Minutes: 50 Double Unders, 40 KB Swings 35/26, 30′ Handstand Walk

Thursday: Press Max 1, Push Press Max 5, Jerk Max 10

Friday: 25 Jump To Supports on Rings, 20 Burpees, 15 Front Squats 135/95, 10 Thrusters 135/95, 5 Hang Squat Cleans 135/95, 10 Thrusters 135/95, 15 Front Squats 135/95, 20 Burpees, 25 Jump To Supports on Rings

Saturday: Buddy Buddy Power Cleans: 3 rounds of 5×5 at 75/55, 105/70, 135/85, 165/100, 195/115

Yooo the CrossFit Open is upon us again! Go to this link to register: https://games.crossfit.com/open/registration we’re going to do the workouts Friday all day, and remember what that means?! GYMNASTICS DAYS on Thursdays. Now, all this starts FEB 26th. Which is weeks away! More updates to follow there for sure, but go ahead and get the ball rolling. SIGN UP.

Workouts:

Monday: Thruster Max 3

Tuesday: 5 Rounds for Time of: 5 Transition into Ring Dip Drills, 5 Power Cleans 185/135, 200m Run

Wednesday: CrossFit Machine Sprint-Triathlon: Rest as needed between the three versions. Yeah, you gotta do each version. Each is for Time 🙂 Men: 1) Row 300m, Ski 300m Bike 600m, 2) Bike 600m, Row 300m, Ski 300m, 3) Ski 300m, Bike 600m, Row 300m. Ladies: 1) Row 200m, Ski 200m Bike 400m, 2) Bike 400m, Row 200m, Ski 200m, 3) Ski 200m, Bike 400m, Row 200m

Thursday: Pull-up Work, -then- Max Rounds in 15 Minutes of: 12 Wall Ball Shots 20-10’/14-9′, 12 V-Ups, 24 Mountain Climbers

Friday: Bench Press Max 5

Saturday: Teams of 3: Max Reps in 20 Minutes: 300m Row causes the team to rotate, Max Parallette Push-ups, Max DB Box Step Overs 20″/16″ 50/35

Here we go guys!!

Monday: Chelsea” Every Minute on the Minute do 5 Pull-ups, 10 Push-ups, 15 Air Squats for 30 minutes

Tuesday: Drag Races! 5 Rounds of 25 KB Swings 53/35, then Run 400m, REST. If it’s raining Row 400m.

Wednesday: Max Rounds in 20 Minutes of: 6 Toes to Bar, 12 Hang Power Clean and Push Presses 95/65, 24 Walking Lunges

Thursday: Ring Dip Max 5, L-Sit Fun House, and 1k SkiErg Time Trial

Friday: For Time: 10 – 1 Box Jumps 30/24, 1/2/3/4/5/4/3/2/1 Wall Walks

Saturday: Buddy Buddy SDLHP: 3 Rounds of 5×5 with: 65/55, 75/60, 95/65, 125/75, 155/95

Remember guys, we’re closed Monday for classes. Enjoy the rest day, I hope you have a three day weekend!!

Workouts!

Monday: CLOSED

Tuesday: Filthy 50’s

Wednesday: Dip Work and “Annie” 50/40/30/20/10 For Time of: Double Unders and Ab Mat sit-ups

Thursday: “Les” AMRAP 15 Minutes, 1 Rope Climb 15′, 200m Run, Max Handstand Push-Ups

Friday: Power Clean Max 1

Saturday: Max Rounds in 15 Minutes with a buddy of: 3 Strict Ring to Chest False Grip Pull-ups, 5 Deadlifts 315/225, OR 3 Strict Pull-ups, 5 Deadlifts 315/225. Buddy’s can spot each other on the pull-ups as needed.

Week 2 guys! Nothing special this week, just getting serious about getting after it! For those thinking ahead, the Open is coming as it does around Feb/March, so be ready for that 🙂

Workouts!

Monday: Bear Complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press 7 times through is 1. Do 5 Rounds with increasing weight.

Tuesday: Turkish Get-ups for Best 5 -then- Max Rounds in 20 Minutes of: Row 300m/225m, 20/14 Push-ups

Wednesday: “Helen” 3 Rounds for Time of: 400m Run, 21 KB Swings 53/36, 12 Pull-ups

Thursday: Muscle-ups Day: Practice. Some do 30 Muscle-ups for Time. Others develop specific strengths: false grip hangs, pull-ups, swinging, ring supports and dips etc.

Friday: Overhead Squat 1/10/1/20/1/30

Saturday: Max Rounds in 15 Minutes of: Teams of 3: 200m Run causes rotate, Max DB Snatches 50/35, Strict Pull-ups