FT: Muscle-ups, Thrusters, and Row
For time:
10 Muscle-ups
25 Thrusters (75#/55#)
Row 1000m
25 Thrusters
10 Muscle-ups
* Sub 2 ring dips to 1 MU
Category: Daily WOD
Overhead Squat 3-3-3 & 18.Zero
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
18.Zero
21-15-9 reps, for time of:
One Arm Alternating Dumbbell Snatch (50#/35#)
Burpee Over Dumbbell
* Burpees must be two feet jump back and up, no steps for RX. DB power snatch alternating with hand changes at face level or below. No dropping DB. No supporting hand can touch leg.
Photo by @robcwilson
At the end of this week you will be able to select our affiliate in the Open registration process. This year they changed the requirement to become the affiliate manager by requiring passing of the Judges course first (it used to be you had until Week 1 to pass the course). Since the course was posted after registration opened I’m now playing catch up to get that done during the week. Stay tuned. If you already registered no worries you will be able to join the gym team after I complete the course.
Today’s WOD was a preview of the type of workout to expect in the Open, only it will be much longer. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. We hope everyone will sign up that plans to do the Open WOD each week.
CrossFit WOD 180119 Tips With Tia-Clair Toomey
The Dumbbell Power Snatch
At the end of this week you will be able to select our affiliate in the Open registration process. This year they changed the requirement to become the affiliate manager by requiring passing of the Judges course first (it used to be you had until Week 1 to pass the course). Since the course was posted after registration opened I’m now playing catch up to get that done during the week. Stay tuned. If you already registered no worries you will be able to join the gym team after I complete the course.
Today’s WOD was a preview of the type of workout to expect in the Open, only it will be much longer. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. We hope everyone will sign up that plans to do the Open WOD each week.
CrossFit WOD 180119 Tips With Tia-Clair Toomey
The Dumbbell Power Snatch
Nutts
Nutts
For time:
10 Handstand Push-ups
15 Deadlifts (250#/175#)
25 Box Jumps (30″/24″)
50 Pull-ups
100 Wall Balls (20#/14#) 10 ft. target
200 Double-Unders
400m Run w/Plate (45#/35#)
“Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.” ~ CrossFit.com 100528
Team WOD: Chipper: Row, Box Jump Overs, Power Snatches, and Toes to Bar
Team WOD: Chipper: Row, Box Jump Overs, Power Snatches, and Toes to Bar
As a team of 2 complete for time:
50 Row Calories
60 Box Jump Overs (24″/20″)
70 Power Snatches (75#/55#)
80 Toes-to-bars
70 Power Snatches
60 Box Jump Overs
50 Row Calories
* Split reps; one works, one rests
Photo by @robcwilson
Bench Press 4-4-4 & FT: Rows, Double Unders and Burpees
Bench Press 4-4-4
Bench Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Double Unders and Burpees
For time:
Row 1000m
150 Double Unders
50 Burpees
Cindy XXX
“Cindy XXX”
As many reps in 20 mins as you can of:
10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
20 Pull-ups
40 Push-ups
60 Air Squats
25 Pull-ups
50 Push-ups
75 Air Squats
30 Pull-ups
60 Push-ups
90 Air Squats
Photo by @robcwilson
18.Zero?!?! Dave Castro announced a “practice” WOD for the Open! This is meant to give everyone a taste of the Open. The WOD is below as well as a link to the announcement and demo. We will do this one next week. So will our Teens class! The Open starts Feb. 22.
18.Zero
21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
Overhead Squat 4-4-4 & 21-15-9: Power Cleans, Handstand Push-ups and Overhead Squats
Overhead Squat 4-4-4
Overhead Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Power Cleans, Handstand Push-ups and Overhead Squats
21-15-9 reps, for time of:
Power Clean (95#/65#)
Handstand Push-up
Overhead Squat (95#/65#)
Photo by @robcwilson
Overhead Squat cycle continues this week. The heavy OHS tests your balance, flexibility, shoulder, leg and core strength, and overall mechanics. Take your time to focus on hitting the correct positions from the top to bottom before throwing more weight on.
The Overhead Squat
The Power Clean
Overhead Squat cycle continues this week. The heavy OHS tests your balance, flexibility, shoulder, leg and core strength, and overall mechanics. Take your time to focus on hitting the correct positions from the top to bottom before throwing more weight on.
The Overhead Squat
The Power Clean
Front Squat 3-3-3-3 & AMRAP 9 mins: Strict Pull-ups and Front Squats
Front Squat 3-3-3-3
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 9 mins: Strict Pull-ups and Front Squats
Complete as many rounds as possible in 9 mins of:
6 Strict Pull-ups
9 Front Squats (135#/95#)
Photo by @robcwilson
What were the top logged movements and workouts of 2017 on Beyond The Whiteboard? What was the most popular lift and bodyweight movement? What was the percentage of logged movements between weightlifting, gymnastics, or monostructural (cardio)? The below report has those answers and more.
2017 CrossFit Fitness Report
What were the top logged movements and workouts of 2017 on Beyond The Whiteboard? What was the most popular lift and bodyweight movement? What was the percentage of logged movements between weightlifting, gymnastics, or monostructural (cardio)? The below report has those answers and more.
2017 CrossFit Fitness Report
Lifting: 1 Snatch Pull + 1 Hang Power Snatch & 2 RFT: Run, Push Press, Sit-ups, Box Jumps, DB Snatch, and Burpees
Lifting: 1 Snatch Pull + 1 Hang Power Snatch
Snatch Pull 1-1-1-1-1-1, using heaviest weight per set
Hang Power Snatch 1-1-1-1-1-1, using heaviest weight per set
* 1 Snatch Pull + 1 Hang PS complex
2 RFT: Run, Push Press, Sit-ups, Box Jumps, DB Snatch, and Burpees
2 rounds for time of:
Run 400m
50 Push Press (75#/55#)
40 AbMat Sit-ups
30 Box Jumps (24″/20″)
20 Db Snatch Alternating Arms (50#/35#)
10 Burpees
Photo by @robcwilson
Davidsdottir, Hoerner Win 2018 Wodapalooza
Advanced RX: EMOM 10 mins: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk & 3 RFT: Run, Dumbbell Front Rack Walking Lunges and Dumbbell Clean & Jerks
Advanced RX Class:
EMOM 10 mins: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
Every 1 min for 10 mins do the following complex:
1 Power Clean, pick load
1 Hang Power Clean, pick load
1 Push Jerk, pick load
