WOD

The score of today’s workout is total calories accumulated over the 18 minutes, no matter the machine you use. There is no need to reset the monitor at all during the workout. Total cals on the screen at the end of the 18 minutes is the score. The workout starts with 1 Kettlebell Swing before moving to the machine for the remainder of the minute. On the top of the next minute, athletes will complete 2 kettlebell swings. This repeats itself on the top of every minute, with the kettlebell swings climbing by 1 rep per round, and then eventually back down the ladder. Athletes should use a kettlebell weight that allows them to complete every round of swings unbroken without a doubt. The swings are not score, rather they are a speed bump in the way of getting back to the machine. Coaches please number athletes off 1,2, or 3 and that will determine the machine they get on. There are currently 12 bikes, 13 rowers and 10 ski ergs. Athletes will post there score of total calories and the machine they were on. IF the class is more than 35 athletes, a 4th group would do burpees instead of a machine. THE WHY The little things can sometimes end up being the big things. Details matter. In a workout like today’s, there are a lot of transitions in and out of the machine. How far the kettlebell is placed from the machine, technique, pacing, and many other factors... Read More

Snatch – 14 minutes Every 2 minutes for 14 minutes (7 sets), complete… 1 snatch pull to high shrug (you may drop barbell here if needed) + 1 Power Snatch + 1 Squat Snatch *Increase in weight as you go *To scale the squat snatch you may power snatch then overhead squat The two barbell movement standout on paper in this higher skilled AMRAP. The loading should be something that athletes are capable of completing 21+ repetitions unbroken when fresh. If one movement is more challenging that the other, choose the weight based off that one. In order to keep moving through the workout, looking for each round of double unders to take no longer than 1:30. If large class and short on rowers, stagger the second heat by three minutes. THE WHY We start with a strength/olympic lifting session. With more complex barbell movements like the hang power snatch and overhead squat, athletes tend to feel better and move better after feeling out more reps. The goal of the extra barbell session is to get athletes in that groove with these movements from the start of the workout, rather than a couple rounds in. Practice/technique sessions are meant to be low intensity, but high focus. This allows athlete to run through the flow of the movement, test out weights/variations, and allows for coaches to see movement and make suggestions before the intensity of the workout starts. Conditioning WOD -15minutes As many rounds + reps as possible in 15 minutes... Read More

Conditioning WOD – 25 minutes In this high intensity interval workout, the wallballs only happen once as a buy-in to the remaining two movements. The big set of wallballs is the first set. A good time and/or adjusted rep number to shoot for here is something that athletes could complete in no more than half the time. 2:30 for the wallballs and 2:30 for the deadlift and toes to bar. Looking for athletes to choose barbell weights that they are capable of completing 30, 20, and 15+ repetitions unbroken when fresh. Within the workout, 2 sets per round is ideal. If short on any equipment, stagger athletes using the same weights on opposite 5 minute intervals. Score is rounds and reps for each of the three intervals. As many rounds + reps as possible in 5 minutes of… Buy-In: 50 Wallballs 12 Deadlifts 185/135 12 Toes to Bar Rest 5 Minutes As many rounds + reps as possible in 5 minutes of… Buy-In: 35 Wallballs 9 Deadlifts 225/155 9 Toes to Bar Rest 5 Minutes As many rounds + reps as possible in 5 minutes of… Buy-In: 20 Wallballs 6 Deadlifts 275/185 6 Toes to Bar WALLBALLS Share the Ball One thing that tends to happen in the squat is that the chest and the ball drop towards the ground. Not only does this put athletes out of position, but it also requires the ball to travel a much further distance. The ball should be supported in front of the... Read More

Strength – 16 minutes Find a heavy 5 rep, 3 rep, and 1 rep bench press *As you partner up with 2-3 others, make sure there is always someone spotting you *Coaches please give a quick explanation on spotting for safety In this triplet workout, athletes will choose a kettlebell or dumbbell that is a little heavier than we typically use in workouts. This should be a weight that they are able to complete 14-18 reps unbroken when fresh. Within the workout, this is 16 total or 8 per arm. For the shuttle sprints, we can set cones or tape 30 ft apart from each other. Every touch with one point of contact behind the line counts as a rep. Score at the end is total round and reps. As many rounds + reps as possible in 14 minutes of… 16 Hand Release Pushups 20 x 30 ft Shuttle Sprints 16 Alternating KB/DB Snatches 70/50 *KB Or DB must tap on ground each rep, if using DBs do not drop DBs above the knee. Please set down. We do not have enough 70DBs to go around so men must use KBs on this movement if going RX. SHUTTLE SPRINTS Steady vs. Abrupt There are two common options on shuttle sprints. The first is taking an abrupt turn. This means running is a straight line from A to B and constantly stopping and starting again. Athletes can avoid some of this transition by leaning in the opposite direction as they approach... Read More

*No endurance today. Jump into this 35 minute team workout, give some high fives and work hard together! (for any new members – we typically have an endurance workout on Tue/Thur with lighter weights and longer time domains. Today’s workout will all be the same!) Team Conditioning/Strength – 35 min running clock *There is a lot of movement here, so play close attention to your coach for quick explanations on technique. If not as warmed up as desired, the first round or so will be light enough to effectively loosen you up to be ready for the heavier later rounds. This first potion of this team workout is for time, with a 25 minute time cap. It is likely that many teams will be treating this as an AMRAP instead of a task priority workout. If teams complete all reps, the scores will be 654/614. For teams that don’t finish, record total reps completed. Teams of 3, splitting reps however desired… For Time (25 Minute Time Cap): 2 Rounds 21 Bar Facing Burpees 21 Hang Squat Cleans 95/65 21 Chest to Bar Pullups OR 7 Bar Muscle Ups (your choice, 3:1 if combo) 21 Thrusters 95/65 75/55 Calorie Bike 2 Rounds: 21 Bar Facing Burpees 21 Hang Squat Cleans 115/85 21 Chest To Bar Pullups OR 7 Bar Muscle Ups (your choice, 3:1 if combo) 21 Thrusters 115/85 75/55 Calorie Bike 2 Rounds: 21 Bar Facing Burpees 21 Hang Squat Cleans 135/95 21 Chest to Bar Pullups OR 7 Bar... Read More

Make sure to log or write this score down! You will see it again! In the classic CrossFit benchmark workout “Fight Gone Bad”, athletes will spend one minute at each of the five stations with no rest between. Following the row, athletes will have one minute rest before beginning back on the Wallballs. All weighted movements should be completed at loads that allow for 25+ repetitions unbroken when fresh. Score at the end of the workout is total reps. Prescribed box height for all athletes is 20 inches. Stagger by two minutes if short on equipment. THE WHY Room set-up is important today on this benchmark workout. A good flow makes it easier for athletes to get a lot of work done. Ideally, the workout flows in order from: Ball-Bar-Box-Bar-Rower. This means potentially having two barbells out on the floor and pre-staging boxes and rowers. Doing so is both visually and logistically appealing. It also “creates the race”. Athletes are more likely to push hard and spend more time working if the next station is close and there is someone next to them doing the same thing. Staggering by two minutes also allows athletes using the same weight to share a lane. “FIGHT GONE BAD” 3 Rounds for total reps… 1 Minute Wallballs (20/14) 1 Minute Sumo Deadlift High Pulls (75/55) 1 Minute Box Jumps (20″) 1 Minute Push Press (75/55) 1 Minute Calorie Row 1 Minute Rest WALLBALLS Bottom Position With a weight dropping down to our hands from... Read More

Be here this Saturday. We will be honoring Fire Marshal Kevin Fox’s life, sharing his story, and hosting a workout. This will be at our 9am and 10am class. Anyone can join us. Kevin, 55 years old, had passed away after being injured in a motorcycle accident on Dec. 21. He was on his Harley Davidson motorcycle when he lost control and traveled off the road. Kevin is survived by his loving wife, Karen Eileen Meyer Fox, two sons; Michael Patrick (Abby) Fox and Ryan Cameron Fox; his mother, Nancy Lund; a brother, Michael (Carolyn) Fox; three sisters, Virginia (Bruce) Parrish, Sally (Frank) Marks, and Dawn (Anthony) DiFilippo. He is also survived by 13 nieces and nephews, and 14 great-nieces and -nephews. Please keep the Fox family, members of Local 152 and the Springfield Fire Department in your thoughts and prayers during this difficult time. KY3 story – https://www.ky3.com/content/news/Springfield-fire-marshal-dies-from-injuries-in-motorcycle-crash-566549221.html #Hero #FirstResponders #Sacrifice Hero W.O.D. – “Fox” Explanation of numbers 1964 – Birth Year 4- Fire Marshall number 4 6 – Month born 14 – Day born 12 and 91- Fire Dept number 1995 – Year hired For time… Buy In: 1964m Row 4 rounds of… 6 Burpee Box Overs 24/20 14 KB Swings 70/55 12 DB Alt. Snatch 50/35 R/L=2 91m Run (12 cones touches – 25 ft apart) Buy Out: 1995m Bike

Strength – EMOM 12 minutes Back Squat (6 sets) Every 2 minutes on the minute complete a set of 3 back squats, increasing in weight as you go. *Find a heavy 3 rep for the day With quite a few double unders and pullups, aim to spend no more than 2-3 minutes on each set (8-12 minutes total throughout the workout) in order to get the right stimulus. Next if we are short on rowers today, we can either stagger start by 3-5 minutes or if rowers are backed up, complete the ski erg for the same amount of meters, and post that you used the erg with your score. THE WHY Today’s workout has a couple skill movements (pullups/MUs/double unders) joined with a lower skill movement (the rower). We put a time limit on these to encourage athletes to keep moving forward and to choose what is best for them. No athlete is going to stop rowing or erging, but the workout can come to a standstill without the right rep number, variation, or time limit on the rope. The goal today isn’t to get stuck anywhere. While the rope will be challenging for sure, it should be in the sweet spot of challenging. Not too easy, not too hard. We’re looking for just right. Conditioning WOD – 18 minutes For Time: 50 Pullups or 15 Ring Muscle Ups 75 Double Unders 1000/750m Row 75 Double Unders 50 Pullups or 15 Ring Muscle Ups Pullups Feet First On the... Read More