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Workout of the Day

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Workout of the Day 2/21/18


Photo by Bryan Bartlett

Open Intramural Teams// Teams of 4 (Any combo of girls/ guys) Sign up sheet at the box// Must be signed up for the Open to participate// Ask your coach for more details

LIVE Open announcement// Every Thursday starting Feb. 22 at 7pm// Come out to the box and watch the live announcement of 18.1

Open 2018 Heat Times// Heat times available right after the Thursday Open Announcement every week// Heats will run Friday from 4pm – 8pm & Saturday 8am- 1pm (We will have open gym on Friday from 4-6pm instead of classes during the Open)

CrossFit Open 2018 is almost here// Sign up at games.crossfit.com

CrossFit Judges Course for 2018 Open// Judges course is now available for all who would like to help us out during the Open! https://oc.crossfit.com/course?id=13

 

Barbell Cycling
Every Minute On the Minute for 10 Mins
Even: 3 TNG Power Snatches @ 70% 1RM
Odd: 5 TNG Clean & Jerk 
*Use 70% 1RM Power Snatch for both movements

Workout of the Day
AMRAP in 15 minutes
12 Burpees to Plate
12 Ground to Overhead @ 45#/25# (35#/15#)
12 Pull-ups
12 Box Jumps (step-down) @24″/20″ (20″)

Mobility
(6 mins)
2rds
30 seconds Banded Distractions (each arm)
10 PVC Standing Pass Throughs
10 PVC Squat Pass Throughs
10 PVC Prone Pass Throughs
*This is all about quality and NOT speed!

*Post scores to Beyond the Whiteboard.

“Nothing is permanent, enjoy the moment!”
        ~Unknown

Workout of the Day 2/20/18


Photo by Bryan Bartlett

Open Intramural Teams// Teams of 4 (Any combo of girls/ guys) Sign up sheet at the box// Must be signed up for the Open to participate// Ask your coach for more details

LIVE Open announcement// Every Thursday starting Feb. 22 at 7pm// Come out to the box and watch the live announcement of 18.1

Open 2018 Heat Times// Heat times available right after the Thursday Open Announcement every week// Heats will run Friday from 4pm – 8pm & Saturday 8am- 1pm (We will have open gym on Friday from 4-6pm instead of classes during the Open)

CrossFit Open 2018 is almost here// Sign up at games.crossfit.com

CrossFit Judges Course for 2018 Open// Judges course is now available for all who would like to help us out during the Open! https://oc.crossfit.com/course?id=13

 

Strength
5rds
8 Back Squats @ 60% 1RM
*Move the weight fast, we want speed through the 8 reps.

Workout of the Day
Every Minute On the Minute for 15 mins
Mins 1-4-7-10-13,   20 Dumbbell Snatches @ 50#/35# (40#/25#)
Mins 2-5-8-11-14,   20 Kettlebell Goblet Squats @ 55#/35# (45#/25#)
Mins 3-6-9-12-15,   20 Abmat Situps

Conditioning
4rds
30 seconds Work/ 30 seconds Rest
Bar Hangs

*Post scores to Beyond the Whiteboard.

“Strength does not come from physical capacity, it comes from indomitable will.” 
-Ghandi

Workout of the Day 2/19/18 “Team WOD”

51 Announcements

Open Intramural Teams// Teams of 4 (Any combo of girls/ guys) Sign up sheet at the box// Must be signed up for the Open to participate// Ask your coach for more details

LIVE Open announcement// Every Thursday starting Feb. 22 at 7pm// Come out to the box and watch the live announcement of 18.1

Open 2018 Heat Times// Heat times available right after the Thursday Open Announcement every week// Heats will run Friday from 4pm – 8pm & Saturday 8am- 1pm (We will have open gym on Friday from 4-6pm instead of classes during the Open)

CrossFit Open 2018 is almost here// Sign up at games.crossfit.com

CrossFit Judges Course for 2018 Open// Judges course is now available for all who would like to help us out during the Open! https://oc.crossfit.com/course?id=13

 

Workout of the Day
“Team WOD”
In a Team of 3
*One Partner will hold 45#/25# Plate Overhead @ all times.
AMRAP in 25 mins
300 Double Unders (150 Double Unders)
200 Deadlifts @ 185#/125# (155#/105#)
100 Handstand Pushups 
50 Bar Facing Burpees

*Post scores to Beyond the Whiteboard.

“If you can’t stop thinking about it, don’t stop working for it.”
      ~Unknown

Workout of the Day 2/18/18

Rest Day!

51 Announcements
CrossFit Open 2018 is almost here
// Sign up at games.crossfit.com

CrossFit Judges Course for 2018 Open// Judges course is now available for all who would like to help us out during the Open! https://oc.crossfit.com/course?id=13

 

“Enjoy the little things in life, for one day you may look back and realize they were the big things.”
-Robert Breault

Workout of the Day 2/16/18

CrossFit Open 2018 is almost here// Sign up at games.crossfit.com

CrossFit Judges Course for 2018 Open// Judges course is now available for all who would like to help us out during the Open! https://oc.crossfit.com/course?id=13

 

Strength
Every Minute On the Minute for 5 Minutes
5 Strict Presses @ 75% 1RM

Gymnastic Conditioning
AMRAP in 8 Minutes
2/2, 4/4, 6/6, and so on
Strict Pull-ups (Strict Banded Pull-ups)
Strict Handstand Pushups (3 second Negative Handstand Descent)

Workout of the Day
“CrossFit Open 13.4”
AMRAP in 7 Minutes
3/3, 6/6, 9/9, and so on
Clean and Jerk @ 135#/95# (115#/85#)
Toes to Bar (Knee to Elbows)

Mobility
On Your Own

(10 mins)
2rds
30 seconds Banded Distractions (each arm)
30 seconds Samson Stretch (each leg)
30 seconds Deep Couch Stretch (each leg)
45 seconds Box Shoulder Stretch

*Post scores to Beyond the Whiteboard.

“It’s just you against you.”
-Unknown

 

Workout of the Day 2/15/18

CrossFit Open 2018 is almost here// Sign up at games.crossfit.com

CrossFit Judges Course for 2018 Open// Judges course is now available for all who would like to help us out during the Open! https://oc.crossfit.com/course?id=13

 

Workout of the Day
Minutes 0-7
Max Burpee to Plate @ 45#
Mins 7-30
AMRAP in 23 mins
200′ Single Arm Kettlebell Front Rack Carry @55#/ 35# (45#/25#)
50 Abmat situps
100 Double Unders (50 Double Unders)
50 Alternating Pistols (Box Pistols)

*Post scores to Beyond the Whiteboard.

“Start where you are. Use what you have. Do what you can.”
-Arthur Ashe

Workout of the Day 2/14/18

Congrats to Kristen Westemeir on becoming our 51 Athlete of the Month! Check out her story!


CrossFit Open 2018 is almost here
// Sign up at games.crossfit.com

CrossFit Judges Course for 2018 Open// Judges course is now available for all who would like to help us out during the Open! https://oc.crossfit.com/course?id=13

 

Mobility
(12 mins)
30 seconds Banded Distractions

20 Band Pull Aparts
10 Alternating Squat thoracic rotations
8 Alternating Groiners
6 Samson Lunges
4 Eccentric ankle dorsiflexion (each)
2 Sciatic nerve floss (each)
*Mobility courtesy of Active Life Rx.

Barbell Conditioning
(15 min cap)
Snatch
5-4-3-2-1
*Perform each set touch and go.  Perform as heavy as possible each round.

Workout of the Day
“CrossFit Open 12.2”
AMRAP in 10 Mins
30 Snatches @ 75#/45# (65#/35#)
30 Snatches @ 135#/75# (95#/65#)
30 Snatches @ 165#/100# (135#/95#)
Max Snatches @ 210#/120# (165#/105#)

*Post scores to BTWB.

“You are the product of your environment, surround yourself with the best.”
      ~unknown

Workout of the Day 2/13/18

CrossFit Open 2018 is almost here// Sign up at games.crossfit.com

CrossFit Judges Course for 2018 Open// Judges course is now available for all who would like to help us out during the Open! https://oc.crossfit.com/course?id=13

Strength
(12 mins)
6rds
2 Back Squats @ 87% 1RM

Workout of the Day
“CrossFit Open 11.3”
AMRAP in 5 mins
Squat Clean & Jerk @ 165#/110# (145#/95#)
*Squat, clean, & jerk can be blended together but must show full lockout at top of jerk/thruster.

Accessory Conditioning
(10 min cap)

Single Leg Conditioning
3rds
45 seconds static Lunge Hold each leg
20 Weighted step-ups @ 24″/20″
*Use a dumbbells/kettlebells as heavy as possible with perfect form on step-ups.

*Post your scores to Beyond the Whiteboard.

“The hard days are the best days because that’s where champions are made.”
-Gabby Douglas

Workout of the Day 2/12/18 “Team WOD”

CrossFit Open 2018 is almost here// Sign up at games.crossfit.com

CrossFit Judges Course for 2018 Open// Judges course is now available for all who would like to help us out during the Open! https://oc.crossfit.com/course?id=13

 

Workout of the Day
“Team WOD”
In a Team of 3
CrossFit Open 14.4
AMRAP in 14 mins
60 Calorie Row/Bike
50 Toes to Bar (Knees-to-Elbows)
40 Wallballs 20#/ 14# 
30 Cleans @ 135#/95# (115#/85#)
20 Muscle-ups (40 Chest-to-Bar Pull-ups/ Pull-ups) 
Then,

CrossFit Open 11.6
AMRAP in 7 mins
3/3, 6/6, 9/9, 12/12, etc…
Thrusters @ 100#/65#  (90#/55#)
Chest to Bar Pullups (Pullups or Strict banded pull-ups)
Then,

CrossFit Open 11.1/ 14.1
AMRAP in 10 mins
(Relay Style)
30 Double Unders (15 Double Unders)
15 Power Snatches @ 75#/55# (65#/45#)

*Post scores to Beyond the Whiteboard.

“Don’t wish for it. Work for it.” 
-Barry Popik

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