Author Archives: Chase

03.29.2017

IMG_8859ANNOUNCEMENTS:
– Our April On-Ramp class begins Tuesday April 4th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Snatch Complex
Warm up as needed before completing the following complex for max weight.

Snatch + 2 Overhead Squat

Post loads to comments.

“Sufficiently Grim”
Complete 21-15-9 reps for time of
Row (kCal)
Bumper Ground-2-Overhead
Burpees (Jump on Plate)

Post times to comments.

Skill Development
I. DB Row 4×10 reps
II. Turkish Get-up Light Work 5×3 (per arm)
III. Slay GOATS

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03.27.2017

PPvhLXD-ANNOUNCEMENTS: Those who registered please make sure to SUBMIT YOUR SCORES by 8pm on Monday (3/27) so that we can ensure SCORES ARE VALIDATED before the submission time cap.

Warm-up Drills
I. Row 2:00
II. Coaches’ Choice
III. Mobility

“Workout 17.5”
10 rounds for time of
9 x Thrusters (95/65)
35 x Double-unders

VARIATIONS
Rx’d: (Ages 16-54)
Men use 95 lb. Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform single-unders, Women use 45 lb. and perform single-unders
Masters 55+:
Men use 65 lb. Women use 45 lb.
Scaled Masters 55+:
Men use 45 lb. and perform single-unders Women use 35 lb. and perform single-unders

NOTES
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 9 thrusters, then 35 double-unders. They will repeat this couplet for a total of 10 rounds. During the workout, only the athlete may handle their equipment, and the rope must be set on the ground while the athlete is performing thrusters.

Every second counts in this workout. The athlete’s score will be the time it takes to complete all 440 repetitions. Time will be recorded in full seconds. Do not round up. If an athlete finishes in 15:40.8, their score is 15:40. There is a 40-minute time cap. If the athlete does not finish all 440 reps within the time cap, their score will be the number of reps completed. There is no tiebreaker for this workout.

*A printable PDF of the 17.5 Workout and Scorecard may be found at the games.crossfit.com link HERE.

**Full movement standards may be found HERE.

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03.24.2017

IMG_0858Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
25ft Waiters Walk
5 x Pull-ups
10 x KB Swings
III. Mobility

Impact/Focus: Sumo Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload for Sumo Deadlift.

Sumo Deadlift 5-5-5-5-5

Notes: Athletes should plan to focus on form/function over weight with today’s training in preparation for 17.5.

Post loads to comments.

“Clandestine”
Complete 10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
‘American’ KB Swings (24/16)
V-ups

Post times to comments.

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03.23.2017

FullSizeRender-78Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Overhead Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.

Overhead Squat 5-5-5-5-5

Post loads to comments.

“Dragon Hunter”
Complete 6 rounds for time of
6 x Clean & Jerk (155/105)
30 x Double unders

Post times to comments.

Skill Development
I. 3×15 Back Extensions
II. Light TGU Work
III. Handstand Skill Work

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03.22.2017

IMG_1042Warm-up Drills
I. 2 rounds of
Row 300m
8 x Power Snatch
10 x Push-ups
10 x Hollow Rocks
III. Mobility

Impact/Focus #1: Power Snatch
Warm up as needed (3 sets x 5 reps) before completing the following workload for Power Snatch.

Power Snatch 3-3-3-3-3 (Touch & Go)

Post loads to comments.

Impact/Focus #2: Thruster EMOTM
Warm up as needed before completing the following workload for Thrusters every minute on the minute for 10:00.

3 x Thrusters

Notes: Athletes should plan to increase weight every 1-2 sets as needed to facilitate proper technique through three consecutive repetitions.

Post loas to comments.

“Zero Dawn”
Complete as many rounds/reps as possible in 10:00 of
6-9-12-9-6 x Ring Dips
15-15-15-15-15-15 x GHD Sit-ups

Post rounds/reps completed to comments.

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03.20.2017

PPvhLXD-ANNOUNCEMENTS: Those who registered please make sure to SUBMIT YOUR SCORES by 8pm on Monday (3/13) so that we can ensure SCORES ARE VALIDATED before the submission time cap.

Warm-up Drills
I. Row 2:00
II. Coaches’ Choice
III. Mobility

“Workout 17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 x Deadlifts (225/155)
55 x Wall-ball shots, (20/14)
55 x Calorie Row
55 x Handstand Push-ups

VARIATIONS
Rx’d: (Ages 16-54)
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups
Masters 55+:
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.
Scaled Masters 55+:
Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb

NOTES
Prior to starting this workout, each athlete will need to mark a box on the ground and a foot line on the wall for the handstand push-ups (details in Movement Standards section). They will also need to mark the required height on the wall or wall-ball target. This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the designated target to complete 55 wall-ball shots, then to the rower to pull 55 calories, then to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell to begin another round.

The athlete’s score will be the total number of repetitions completed within the 13-minute time cap.

TIEBREAK
The scoring for this workout includes a tiebreak. Upon completion of 55 reps of each exercise, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full set on any of the exercises. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

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03.17.2017

IMG_0835Warm-up Drills
I. Run Indoors
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Hindu Push-ups
10 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 5-5-5-5-5 (~75% 1RM)

Post loads to comments.

“Lucky Number Sleven”
Complete as many rounds/reps as possible in 7:00 of
7 x Pull-ups
7 x Hang Power Cleans (95/65)

Post rounds/reps completed to comments.

Skill Development
Complete necessary mobility/skill work in preparation of 17.4.

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03.15.2017

IMG_8554Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Clean Doubles
Warm up as needed (3 sets x 3 reps) before completing the following workload of Cleans.

Clean 2-2-2-2-2

Notes: Today’s training will be touch & go repetitions.

Post loads to comments.

Impact/Focus #2: Turkish Get-ups
Warm up as needed before completing the following workload every :90 for 6 total rounds.

1 x KB Snatch + Turkish Get-up** (Left)
1 x KB Snatch + Turkish Get-up** (Right)

Notes: A completed repetition will include a KB snatch, then performing the turkish get-up in reverse order from standing, supine, back to standing.

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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03.13.2017

PPvhLXD-ANNOUNCEMENTS: Those who registered please make sure to SUBMIT YOUR SCORES by 8pm on Monday (3/13) so that we can ensure SCORES ARE VALIDATED before the submission time cap.

Warm-up Drills
I. Row 2:00
II. Coaches’ Choice
III. Mobility

“Workout 17.3”
Prior to 8:00, complete:
3 rounds of:
6 x Chest-to-bar Pull-ups
6 x Squat Snatches (95/65)
Then, 3 rounds of:
7 x Chest-to-bar Pull-ups
5 x Squat Snatches (135/95)
*Prior to 12:00, complete 3 rounds of:
8 x Chest-to-bar Pull-ups
4 x Squat Snatches (185/135)
*Prior to 16:00, complete 3 rounds of:
9 x Chest-to-bar Pull-ups
3 x Squat Snatches (225/155)
*Prior to 20:00, complete 3 rounds of:
10 x Chest-to-bar Pull-ups
2 x Squat Snatches (245/175)
Prior to 24:00, complete 3 rounds of:
11 x Chest-to-bar Pull-ups
1 x Squat Snatch (265/185)

*If all reps are completed, time cap extends by 4 minutes.

VARIATIONS
Rx’d: (Ages 16-54)
Men use 95-135-185-225-245-265 lb. Women use 65-95-135-155-175-185 lb
Scaled: (Ages 16-54)
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.
Masters 55+:
Chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted Men use 75-105-135-155-185-205 lb.
Women use 45-75-95-115-135-155 lb.

NOTES
This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 3 rounds of 6 chest-to-bar pull-ups and 6 squat snatches, AND 3 rounds of 7 chest-to-bar pull-ups and 5 squat snatches. If all 72 repetitions are not completed within 8 minutes, the athlete’s workout is over, and they will stop and record their score.

If all 72 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to continue with the couplet. If all 108 reps (36 from rounds 1-3, 36 from rounds 4-6 and 36 from rounds 7-9) are completed by the 12-minute mark, the time will once again be extended by 4 minutes. Throughout the workout, after every 3 complete rounds, the reps of the pull-up will increase, the reps of the snatch will decrease, and the barbell will get heavier. Once a 3-round section is completed, the athlete may immediately begin their next section. They do not need to wait for the 4-minute window to expire before moving on to the next section. This pattern will continue for up to 24 minutes, as long as 3 rounds of the couplet are completed before each cutoff.

This workout is over when the athlete completes all the required work prior to 24 minutes or fails to complete all the repetitions within the cutoff time for a section. The athlete’s score is their time if they complete the workout or the number of repetitions completed up to their cutoff time.

In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.

TIEBREAK
If all 216 reps are completed prior to the 24-minute time cap, your score will be your total time and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each 3-round section. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full 3-round section. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

*A printable PDF of the 17.3 Workout and Scorecard may be found at the games.crossfit.com link HERE.

**Full movement standards may be found HERE.

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03.10.2017

16998038_1318056151573714_893407529762689141_nWarm-up Drills
I. Run Indoors
II. 2 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Snatch.

Snatch 2-2-2-2-2

Notes: Today’s training focus should be dialing in technique for 17.3. Athletes should not exceed 75-80% of their current 1RM. Touch and go is allowed if you so choose.

Post loads to comments.

“Gold Rush”
Complete as many rounds/reps as possible in 6:00 of of
Row 350m
25 x Wallball (20/14)

Rest 2:00

Complete as many rounds/reps as possible in 6:00 of of
Row 350m
25 x Wallball (20/14)

Post rounds/reps completed to comments.

Skill Development
Mobilize!

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03.08.2017

IMG_0713Warm-up Drills
I. 2:00 Speed Rope Drills
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Power Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload of Power Cleans.

Power Clean 3-3-3-3-3

Post loads to comments.

Impact/Focus #2: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload of Push/Split Jerks.

Push/Split Jerk 2-2-2-2-2

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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03.06.2017

PPvhLXD-ANNOUNCEMENTS: Those who registered please make sure to SUBMIT YOUR SCORES by 8pm on Monday (3/6) so that we can ensure SCORES ARE VALIDATED before the submission time cap.

Warm-up Drills
I. Row 2:00
II. Coaches’ Choice
III. Mobility

“Workout 17.2”
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:

50-ft. x Weighted Walking Lunge
16 x Toes-to-bars
8 x Power Cleans
Then, 2 rounds of:
50-ft. x Weighted Walking Lunge
16 x Bar Muscle-ups
8 x Power Cleans
Etc., alternating between Toes-to-bars and Bar Muscle-ups every 2 rounds.

VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells, Women use 35-lb. dumbbells
Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups, Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Masters 55+:
Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups
Scaled Masters 55+:
Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

NOTES
Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the turnaround point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge. This workout begins with the dumbbells resting on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will lift the dumbbells to the shoulders and lunge forward with them for 25 feet, turn around and lunge back 25 feet. They then will perform 16 toes-to-bars and will finish the round with 8 dumbbell power cleans. Round 2 will be performed in the same fashion. For rounds 3 and 4, 16 bar muscle-ups will be performed in place of the toes-to-bars. Rounds 5 and 6 will go back to toes-to-bars, rounds 7 and 8 to bar muscle-ups, etc.

The athlete’s score will be the total number of repetitions completed before the 12-minute time cap.

TIEBREAK
The scoring for this workout includes a tiebreak. At the end of each round (after the eighth power clean), time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

*A printable PDF of the 17.2 Workout and Scorecard may be found at the games.crossfit.com link HERE.

**Full movement standards may be found HERE.

Posted in | 3 Comments

03.03.2017

IMG_0582Warm-up Drills
I. Run
II. 2-3 rounds of
5 x Pull-ups
7 x SDLHP (24/16)
10 x KB Swings
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk8 Deload)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE.

5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (warm-up)
3 x 5 reps (30-40 lbs less than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most this strength progression.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Zepher”
Complete 3 rounds for time of
Row 500m
15 x Burpees
15 x Slamball (40/20)

Post times to comments.

Skill Development
Refine kipping technique in preparation of 17.2.

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03.01.2017

16998664_1316709198375076_342221784768039420_nWarm-up Drills
I. 2:00 Speed Rope Drills
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Snatch.

Snatch 3-3-3-3-3

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.

Front Squat 5-5-5-5

Notes: This is a prep week for an upcoming Front Squat strength cycle. Use this time to focus on technique while climbing in weight as necessary.

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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02.28.2017

FullSizeRender-77Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility

“Posterior DOMS”
Complete 4 rounds of the following movements. Each station will involve :45 work/:15 rest on the minute.

:45 x Pull-ups
Rest :15
:45 x Abmat Sit-ups
Rest :15
:45 x Row (Meters)
Rest :15

Notes: If you are feeling the effects of 17.1 focus on quality over quantity with today’s movements.

Post reps per movement to comments.

Skill Development
ROMWOD “Spot On”

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02.27.2017

PPvhLXD-CF Games Open:
– REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

– Those who registered please make sure to SUBMITE YOUR SCORES by 8pm on Monday (2/26) so that we can ensure SCORES ARE VALIDATED before the submission time cap.

Warm-up Drills
I. Row 2:00
II. Coaches’ Choice
III. Mobility

“Workout 17.1”
For time:
10 x Dumbell Snatch (50/35lbs)
15 x Burpee Box Jump-overs
20 x Dumbell Snatch (50/35lbs)
15 x Burpee Box Jump-overs
30 x Dumbell Snatch (50/35lbs)
15 x Burpee Box Jump-overs
40 x Dumbell Snatch (50/35lbs)
15 x Burpee Box Jump-overs
50 x Dumbell Snatch (50/35lbs)
15 x Burpee Box Jump-overs

M: 50lb dumbbell and 24” Box
F: 35lb dumbbell and 20” Box
Time cap: 20 minutes

Post reps completed or time completed to comments.
Post scores to games.crossfit.com for validation if applicable.

VARIATIONS:
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box
Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK Women use 10-lb. dumbbell and 20-in. box, step-ups OK

NOTES:Prior to starting this workout, each athlete will need to create a long straight line on the floor and place their box on the center of that line. This workout begins with the dumbbell resting on the floor and the athlete standing tall. At the call of “3, 2, 1… go!” the athlete will reach down and begin the dumbbell snatches, alternating arms after each repetition. Once all reps are complete, they will move to the box and perform 15 burpee box jump-overs, then move back to the snatch, etc. In each round the number of repetitions of the snatch will increase. This workout ends when the feet land on the ground on the other side of the box on the final rep.

Every second counts in this workout. The athlete’s score will be the time it takes to complete all 225 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 10:32.7, their score is 10:32. There is a 20-minute time cap. If they do not finish all 225 reps before the time cap, their score will be the number of reps completed.

TIEBREAK
If all 225 reps are completed before the time cap, there is no tiebreaker for this workout. If all 225 reps are NOT completed within the 20-minute time cap, your score will be the total number of reps completed, with ties being broken by the time of completion of your last full set of burpee box jump-overs. At the end of each set of burpee box jump-overs, time should be marked and recorded for score submission. In the case where two athletes have completed the same number of reps, the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

*A printable PDF of the 17.1 Workout and Scorecard may be found at the games.crossfit.com link HERE.

**Full movement standards may be found HERE.

 

Posted in | 3 Comments

02.24.2017

IMG_0514Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:20 x Ring Support
10 x SDLHP (24/16)
10 x Walking Lunges

Impact/Focus: Deadlift 5-5-5 (Wk7)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE.

5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most this strength progression.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Endemic Warfare”
Complete as many rounds/reps as possible in 7:00 of
30 x Walking Lunges
12 x Ring Dips
8 x Slamball (40/20)

Rest 2:00

Complete as many rounds/reps as possible in 5:00 of
20 x Walking Lunges
8 x Ring Dips
6 x Slamball (40/20)

Post rounds/reps completed to comments.

Posted in | 5 Comments

02.22.2017

IMG_0435THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. 2:00 Speed Rope Drills
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups.

Turkish Get-up 5-4-3-2-1-1-1

Notes: Reps are consecutive per side for today’s training. Athletes should plan to increase weight each set as possible.

Post loads to comments.

“Half GHD Annie”
Complete 25-20-15-10-5 reps for time of
Double unders
GHD Sit-ups

Post times to comments.

Skill Development
ROMWOD

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02.20.2017

16807092_1308103282569001_2616534951436620494_nThank you to the RSS Manchester USMC Poolees for joining us on Saturday morning of their IST. Good luck in Parris Island!

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Pause Back Squat
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.

Back Squat 2-2-2-2-2 (25X1 Tempo)

Notes: There should be no failed reps during today’s training. For more information on Tempo Training Click HERE.

Post loads to comments.

“Tricycle”
Complete 4 rounds for Max Reps of the following
1:00 x Burpee Box Jumps (24/20)
1:00 x Toes-2-Bar
1:00 x Overhead Squat (115/75)
1:00 Rest

Post total reps per movement to comments.

Posted in | 6 Comments

02.17.2017

FullSizeRender-76THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x SDLHP (24/16)
10 x KB Swings
10 x Goblet Squats
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk6)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE.

5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most this strength progression.

1-Rep Maximum/Percentage Calculator

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“Vector Track”
Complete for time
9 x Muscle-ups
25 x Wallball (20/14)
7 x Muscle-ups
25 x Wallball (20/14)
5 x Muscle-ups
25 x Wallball (20/14)

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02.15.2017

309081_10150362791081390_690656389_8180620_207418284_nTHE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Push Press 5-5-5 (Wk5)
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.

Push Press 5-5-5 @92.5% of 5RM

Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Week 3 increases 5% from last weeks workload.

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Impact/Focus #2: Back Squat
Prepare for Glory!

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Skill Development
ROMWOD: “A New York Minute”

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UPCOMING EVENTS