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Workout of the Day

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Workout of the Day 12/14/17

51 Winter Apparel Line// Full catalog of all apparel items & samples are available at the front desk! Ordering deadline is Friday, December 15th!

51 Boot Camp// Begins Jan. 3rd// ONE free week trial January 3-10//  Classes at 6:00am & 10:00am// 30 minute sessions// Rate will be the same as a CrossFit 51 membership

Barbell Conditioning
Power Cleans
1 Minute Work/ 2 Minutes Rest for 15 mins (5rds)
Max Power Cleans @ 65% 1RM
*Add 10# each round and perform max power cleans in that working minute. During rest, add 10# for the next working minute.

Workout of the Day
AMRAP in 15 Minutes
45 Double Unders
30 Dumbbell Snatches @ 50#/35# (40#/25#)
15 Handstand Pushups (8 Wall Climbs)

Midline Conditioning
For Quality (On Your Own)

5rds
30 second Plank Holds
30 second Superman Holds

*Post scores to BTWB.

“Most of life’s battles are won or lost in the mind.”
-Craig Groeschel

Workout of the Day 12/13/17


CrossFit Mayhem had a CrossFit 51 visitor stop by on his birthday weekend! Way to represent our box Brody!

51 Winter Apparel Line// Full catalog of all apparel items & samples are available at the front desk! Ordering deadline is Friday, December 15th!

51 Boot Camp// Begins Jan. 3rd// ONE free week trial January 3-10//  Classes at 6:00am & 10:00am// 30 minute sessions// Rate will be the same as a CrossFit 51 membership

Accessory Conditioning
(5 mins)
1rd
10 Tempo Dumbbell Presses AHAP (each arm)
50 Band Pull Aparts

*5 seconds up and 5 seconds down.

Gymnastic Conditioning
(12 min cap) (Quality)
Toes to Bar (Knees to Elbows)
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
*Perform toes to bar moving up and down the ladder with minimum rest.  Each set must be performed unbroken before moving on to the next set.

Workout of the Day
Every Minute On the Minute for 15 Minutes
Min 1: 20 Kettlebell Swings @ 55#/35# (45#/25#)
Min 2: 15 Calorie Row/Bike
Min 3: 25 Wallballs @ 20#/14#
*Keep cycling through the 3 movements switching every minute until 15 minutes.

**Post scores to Beyond the Whiteboard.

“What you get by achieving your goals is not as important as what you become by achieving your goals.”
-Henry David Thoreau

Workout of the Day 12/12/17


51 Winter Apparel Line
// Full catalog of all apparel items & samples are available at the front desk! Ordering deadline is Friday, December 15th!

51 Bootcamp// Begins Jan. 3rd// ONE free week trial January 3-10//  Classes at 6:00am & 10:00am// 30 minute sessions

Barbell Conditioning
Snatches
1 Min Work/ 2 Min Rest for 15 mins (5rds)
Max Snatches @ 65% 1RM 
*Add 10# each round and perform max snatches in that working minute. During rest, add 10# for the next working minute.

Workout of the Day
For Time (15 min cap)
50 Chest to Bar Pull-ups (Pull-ups)
50 Thrusters @ 75#/55# (65#/45#)
50 Front Rack Lunges

Midline Conditioning
(On Your Own)
Every Minute On the Minute for 5 Minutes
10 Hollow Rocks
+
15 Abmat Situps

*Post scores to BTWB.

“If you aim at nothing, you will hit it every time.”
-Zig Ziglar

Workout of the Day 12/11/17 “Team WOD”


51 Winter Apparel Line
// Full catalog of all apparel items & samples are available at the front desk! Ordering deadline is Friday, December 15th!

 

Workout of the Day
“Team WOD”
In a Team of 3
For Time (30 min cap)
200 Double Unders
100 Calorie Row/Bike
75 Burpees Over Bar
50 Squat Cleans @ 155#/105# (135#/95#)
75 Burpees Over Bar
100 Calorie Row/Bike
200 Double Unders

*Post scores to Beyond the Whiteboard.

“Being challenged in life is inevitable, being defeated is optional.”
-Roger Crawford

Workout of the Day 12/8/17


51 Potluck Christmas Party
at CrossFit 51// Fri. Dec. 8th at 7:00pm// Click here to sign up for your potluck dish***Due to severe food allergies, please NO shellfish at our Christmas Party!

51 Winter Apparel Line// Full catalog of all apparel items & samples are available at the front desk! Ordering deadline is Friday, December 15th!

Midline Conditioning
(10 min cap)

5rds
20 seconds Hollow Rocks
20 seconds Russian Plate Twist @ 25#/15#
20 seconds Good Mornings with plate on back
*Rest 1 Minute between rounds

Workout of the Day
For Time
20 Hang Squat Cleans @ 95#/65# (75#/45#)
20 Hang Squat Snatches
20 Thrusters
*Every time bar is set down, perform 5 burpees over bar.

**Post scores to BTWB.

“Aspire not to have more, but to be more.”
-Unknown

Workout of the Day 12/7/17

Congrats to our 51 Athlete of the Month Juli Stewart! Check out her story about how her and her husband decided to become a healthier version of themselves and begin their CrossFit journey together!

51 Potluck Christmas Party at CrossFit 51// Fri. Dec. 8th at 7:00pm// Click here to sign up for your potluck dish***Due to severe food allergies, please NO shellfish at our Christmas Party!

51 Winter Apparel Line// Full catalog of all apparel items & samples are available at the front desk! Ordering deadline is Friday, December 15th!

Accessory Conditioning
(8 min cap)
2rds
10 Single Arm Russian Kettlebell/Dumbbell Swings (Left Arm)
8 Waiter Squats (Left Arm)
6 Single Arm Push Press (Left Arm)
10 Single Arm Russian Kettlebell/Dumbbell Swings (Right Arm)
8 Waiter Squats (Right Arm)
6 Strict Presses (Right Arm)
*Courtesy of Active Life Rx, click here to view link.

Gymnastic Conditioning
(8 min cap)

3rds
Max Strict Pullups (Max Negative Hold)

Workout of the Day
For Time (12 min cap)
3rds
15 Deadlifts @ 225#/155# (205#/135#)
10 Bar Muscle-ups (Chest to Bar Pullups)

*Post scores to BTWB.

“Success will never just come and find you.  You need to go get it!”
      ~Unknown

Workout of the Day 12/6/17

51 Potluck Christmas Party at CrossFit 51// Fri. Dec. 8th at 7:00pm// Click here to sign up for your potluck dish***Due to severe food allergies, please NO shellfish at our Christmas Party!

51 Winter Apparel Line// Full catalog of all apparel items is available at the front desk! Ordering deadline is Friday, December 15th!

Accessory Conditioning
(5 mins)

2rds
30 seconds air squat hold at bottom
10 Lateral Box Step-ups (each Leg)
*For lateral box step-ups, be sure to keep heel firmly planted on box before driving laterally off of it.

Strength
(12 mins)

3rds
5 Back Squats AHAP
*Warm-up to a heavy 5 reps and perform 3 working sets at that weight.

Workout of the Day
Every Minute On the Minute for 10 Minutes
Odd: 15 Burpees to Plate @ 45#/25# (35#/15#)
Even: 25 Plate Ground to Overhead @ 45#/25# (35#/15#)

*Post scores to BTWB.

“It’s not about talent. Everyone at the highest level of any field is talented. It’s about commitment.”
        ~Ben Bergeron

Workout of the Day 12/5/17

51 Winter Apparel Line// Full catalog of all apparel items is available at the front desk! Ordering deadline is Friday, December 15th!

51 Potluck Christmas Party at CrossFit 51// Fri. Dec. 8th at 7:00pm// Click here to sign up for your potluck dish***Due to severe food allergies, please NO shellfish at our Christmas Party!

Accessory Conditioning
(7 Min Cap)(For Quality)
3rds
10 Dumbbell/ Kettlebell Reach RDL’s (left side)
10 Dumbbell/ Kettlebell Reach RDL’s (right side)
20 Box Step-ups

Barbell Conditioning
5 Min AMRAP
5 Hang Power Cleans @ 135#/95# (115#/75#)
5 Front Squats
5 Push Press
5 Overhead Squats

Workout of the Day
For Time (12 min cap)
10 rds
1 Squat Clean @ 80% 1RM
30 Double Unders

*Post scores to BTWB.

“It does not matter how slowly you go as long as you do not stop.”
-Confucius

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