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27
Jul

Partner W.O.D. Wednesday 7/28/21

For Time [30:00 Time Cap]: 200 Double Unders(Partner hangs from pull-up bar)20 Calorie Machine (share the cals)100 Knees-to-Elbow (not knees to armpits, get them up there!)(Partner holds a plank on elbows)40 Calorie Machine (share the cals)80 Dumbbell Front Rack Stationary Lunges (50/35) R/L=2(P1 Lunges with DB / P2 Holds their DB in front rack. Switch as needed)60 Calorie Machine (share the cals)4 x 200m Run (partners run 200m x 2 each / P1 Runs, while P2 Rests) Score = Time it takes to complete the workout30:00 Time Cap WORKOUT BRIEF [0:00-5:00]STIMULUSTime Stimulus: 30:00 Time CapCategory: ThresholdGoal: To imagine you and your partner are one person aka smooth transitions.Score: This is a “For Time” workout. The score will be the time it takes to complete the workout. If you and your partner are time capped, log 30:00 as the time and add in the notes section how far you got it. The Run scoring is 10 meters = 1 rep. DOUBLE UNDERS200 DU’s should take ~3:00-4:00 CALORIES ON THE MACHINERegardless of the machine, we should aim to be off under 2:00 / 4:00 / 6:00 respective to each. KNEES-TO-ELBOWS (not knees to arm pits)100 K2E’s should take less than 5:00 (20 per minute). If this isn’t attainable, reduce the reps to 80. SINGLE DUMBBELL LUNGE200m of shared work should take less than 5:00. Partners will carry the DB in both hands in the front rack position. SPRINTSA 200m sprint should take less than :45. INDIVIDUAL OPTIONCut all the repetitions /distances in...
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23
Jul

FREE Saturday W.O.D. 8/9/10am 7/24/21

DAILY MINDSET“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover “Pretty good” is decent.“Pretty good” is average.“Pretty good” checks the box.“Pretty good”… is the enemy of excellent. How we do anything is how we do everything… and there is nothing in life worth doing half-assed. Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great. *Coaches – if you could do your best to clear the floor of machines to the middle to open the floor up for farmer’s carries every 2 minutes during the workout. The 100m carry will be from rig to rig 6 times. Up = 1, back = 2… and so on. Have athletes leave their KBs or DBs directly under the rig and then perform the movements on the floor between farmer’s carries For Time:10 Rounds For Time:15 Abmat Sit-ups15 Hand release Pushups*Every 2:00: 100m Single arm Farmers Carry 70/55 *Farmer’s carries – use either a KB or DB of the associated weight. Please record in notes. If not enough of the weight need to accommodate just use a weight as close to the prescribed as possible or a challenging weight for your ability level and note on Sugar WOD *Score = Time it takes to...
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22
Jul

Team Strength/Conditioning WOD – 30 min cap

Teams of 2, spitting reps however desired… For time…15 Squat Cleans 225/1555 Rope Climbs400m Run (together)12 Squat Cleans 225/1554 Rope Climbs400m Run (together)9 Squat Cleans 225/1553 Rope Climbs400m Run (together)6 Squat Cleans 225/1552 Rope Climbs400m Run (together) *Notice the descending reps on squats cleans and rope climbs as you go *if one partner is unable to run or needs to scale the run one athlete can run while the other picks a machine. When the athlete that runs returns then the other will be done with the machine and they can continue on the barbell *If both choose to not run, and scale, you can substitute the run with…-500/400m Row-400/300m Ski-30/24 Calorie Bike***You cannot move on until both partners have completed their machine, but please based on your abilities scale the machines as needed. It’s your world, your journey. *If uneven amount of athletes, either have extra athlete join another team and shadow. Go when partner 1 goes and rest when partner 1 rests, then complete the run with the team of 2. Otherwise you may do this workout solo, by cutting reps to 8,4,6,3,4,2,2,1 with a 400m run in between each like above. *Scale squat cleans with a power clean + front squat if needed, or use DBs as needed. *Scale rope climbs with 1:1 Half rope climb, 3:1 rope walks, 8:1 knees to elbows on rig or 10:1 ring rows
18
Jul

W.O.D. Monday 7/19/21

Kettlebell Complex (single KB) – 15 minutes Placing where you want and handling the KB can be a skill and take some coordination and control. Every 3 minutes on the minute for 15 minutes, complete this complex with a single KB, first with your right arm, then with your left, one after the other without dropping the KB. Build in weight as you go, share KBs with others as needed. Find a heavy complex for the day. 5 rounds building as you go. 3 Russian Swings – Right arm3 Hang Snatch – Right3 Hang Cleans – Right3 Front Squats – Right3 Jerks – Rightinto…3 Russian Swings – Left Arm3 Hang Snatch – Left3 Hang Cleans – Left3 Front Squats – Left3 Jerks – Left *This isn’t so much about a max weight as it is a combination of core work, cardio, coordination. Find great control in whatever weight you use. Get better today! Conditioning WOD – 16 minutes As many rounds + reps as possible in 16 minutes of…30 Wallballs (30/20)30/24 Calorie Row, 24/18 Cal Bike or Ski, or 400m Run (your choice)20 Toes to Bar20 Alternating Heavy Kettlebell Power Snatches (70/55) R/L = 2 *Score = number of rounds and reps accumulated in 16:00 GENERAL WARM-UP [4:00-8:00]**Activate/Get Hot**:45 of each movement:Squat HoldActive SamsonRowAlternate Toe TouchKang Squat SPECIFIC WARM-UP [8:00-27:00]**FOCUS: SOUND HIP FUNCTION – “Hips Back (sit back, stay back, push back, send back)”**[DAILY VIDEO](youtu.be/QQx_gmLU0FM)The hips have a lot of responsibility in the world of movement. They are used to...
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16
Jul

FREE W.O.D. Saturday 8/9/10am – 7/17/21

DAILY MINDSET**“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik** We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves. But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.” The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is. Conditioning WOD – 30 min cap For Time:21 Deadlifts21/15 Calorie Machine21 Lateral Barbell Burpees21/15 Calorie Machine15 Deadlifts21/15 Calorie Machine15 Lateral Barbell Burpees21/15 Calorie Machine9 Deadlifts21/15 Calorie Machine9 Lateral Barbell Burpees21/15 Calorie Machine [Barbell: 225/155] * Score = Time taken to complete the workout GENERAL WARM-UP [4:00-8:00]**Activate/Get Hot/Practice**Grab a band!30 x Banded Pull Aparts [VIDEO](youtu.be/mfd6p5Pety8)30 x Banded Good Mornings [VIDEO](youtu.be/7S-WOwmPY8E)30 x Banded Single Arm...
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15
Jul

Partner “Filthy Fifty” Friday W.O.D. 7/16/21

*This is one of the oldest benchmark workouts in Crossfit! So today, instead of going solo, we will do a partner version of it, so you can enjoy the “burn” together! If you decide to go solo or there is an uneven amount of athletes, work through this workout one movement at a time, down the list until complete.Yes, this is a long workout, and may not be completed. *Score – total time completed as a team. If you do not finish, which is very possible, you will add one second to the time cap per rep not completed Document it, and how you completed any movements… when we revisit this workout, you’ll be able to compare your improvements! Partner “Filthy Fifty” – 40 min time cap *Your team will alternate movements. Partner 1 will complete the movements with astericks the first round, as partner two does the other movements, and then they will trade for round 2, so each gets in all movements. Example – #1 – 50 box jumps #2 50 Jumping Pullups, #1 50 KB Swings… and so on alternating until 2 rounds has been complete! Yes you must complete all 50 reps of your movement while your partner rests. 2 rounds for time:*50 Box jump 24/2050 Jumping pull-ups*50 KB Swings 55/3550 Stationary Body weight Lunges R/L=2*50 Knees to elbows50 Push press 45/35*50 Good Mornings 45/3550 Wall balls 20/14*50 Burpees50 Double unders *Kettlebell weight for the original bench mark is 35lbs only, but for the sake of...
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14
Jul

W.O.D. and Endurance Thursday 7/15/21

DAILY MINDSET**“There will never be a better you, than you.”** There is a lot to be said about authenticity.The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them. Our mentors do not wish for us to follow in their footsteps.Our mentors wish for us to go further. To blaze the path further than before. We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.————– Strength – 6 minutes On an 6:00 clock, every :90 perform:1 Power Clean + 2 Thrusters(4 sets) Increase loads across the 4 sets Score = heaviest load complete Conditioning WOD – 22 min cap For Time: 2,000/1,800m Row, 1800/1600m Ski, 100/70 Bike, or 1 mile run (your choice)30 Bar Muscle-ups40 Thrusters (115/85) *Score = Time it takes to complete the workout WORKOUT BRIEF [0:00-3:00]STIMULUS15:00-20:00 workoutConditioning Category: ThresholdIt’s a spin on the classic CrossFit benchmark “Jackie”, but slightly beefed up.It will be very grippy for athletes with BMU’s.The Thrusters will be “the fight” for all athletes. MACHINE2,000/1,800 meters should take ~8:00-9:00 at a moderate pace. Athletes should look to decrease distance the prescribed distance will take over 10:00 BMU’s30...
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11
Jul

W.O.D. Monday 7/12/21

Strength – 8 minutes On an 8:00 Clock, every 1:30:2 Weighted Pull-Ups(5 sets) Score = The heaviest load completed The “heaviest” load includes adding load, bodyweight pull-ups, banded pull-ups If bands are used, log the color band used and how many You can add loads by holding a KB on your toes and pinching with other foot as performing the pullups or a DB between legs DAILY MINDSET“If failure is not an option, neither is success.” We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences. That’s a dangerous person. Dangerous enough… to accomplish something great. We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to. If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try. Life is so short.There’s no time to bunt. Let’s swing for the fences. Conditioning/Strength – 20 minutes As many rounds + reps as possible in 20 minutes...
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