The Hateful Eight 8 Rounds for Time 8 Push-Ups 8 GHD Sit-Ups 8 Air Squats 8 Pull-Ups 8 Deadlifts (95/65 lb) 8 Hang Power Cleans (95/65 lb) 8 Shoulder-to-Overheads (95/65 lb) 8 calorie Row This "Hateful Eight" WOD, created by Coach Dave Bork of US CrossFit (Encinitas, CA, USA), was "inspired by Quentin Tarantino’s film, … Continue reading The Hateful Eight
At the end of the OPEN everyone always has lots of emotions. Some of you will feel like you have renewed passion and purpose. maybe you will find that you've discovered a competitive side to yourself. Some may feel that the OPEN is just not for them. Some will want to master some new skills, … Continue reading what did you learn?
things to do today: get 19.5 done and done Register score Fill our your team sheets - every check mark counts! I will tally the scores this week. Bragging rights for the winners! Get we get another cheer for our awesome captains! We are going to try to find your 20 rep max over the … Continue reading Final day to get your 19.5 in
Well it's all done! Ok, Almost. You still have until monday night to complete this workout or redo it! Did you have fun? There were some pretty phenomenal PRs that happened during the past 5 weeks... You must all be so proud. A special thank you to the amazing team Captains: Ryan, JJ, Lori … Continue reading Saturday and Sunday wods
Amrap 16 Minutes: 10 one legged Romanian Deadlifts Right 10 one legged Romanian Deadlifts Left 10 Russian Swings 10 Atomic Sit ups 10 DB rows - see video here - you don't need to have body elevated on boxes. on the floor is just fine. 24/16 Do lots of mobility today - go easy and light on … Continue reading the day before the day
Villain day for 19.5 - Think outside of the box. It doesn't have to be superhero. It could be someone from the Political sphere, tv, cartoon, movies or real life... Have fun with it, it's our last hoorah! You've all been so absolutely fantastic during this open. Your spirit and determination are incredible! well done. … Continue reading Villain day coming on friday!
Pause Back Squat 7 Sets: 1 Pausing Repetition (3s in bottom) Sets #1+2 – 65% Sets #3+4 – 70% Sets #5+6+7 – 75% ( From Comptrain) The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. The aim is to refine our engine and movements patterns. “On … Continue reading Pause Squats
Wait til you see what they are. So fun! 3 Rounds: 30 Double-Unders 30/24 Calorie bike/Ski Erg 30 Double-Unders 20 Dumbbell Lusters (50/35) 30 Double-Unders 10 Burpee Box Jump Overs (24″/20″)
Reminder: Saturdays - we now have a noon class Sunday - 11 am class and Gymnastics at noon Saturday Wod: Strength - L sits - 3 x 30 - with 30 second rests in between 21 minute Amrap 17 Kettlebell Swings (24/16) 17 Knees-to-Elbows 17 Box Jumps 17 Push Ups Sunday's Wod: … Continue reading St. Patrick Weekend celebration – both wods posted now!
WORKOUT 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb. Scaled: (Ages 16-54) Men snatch 65 lb., … Continue reading WORKOUT 19.4