Random
1310, 2019
Mon, Oct 14th
Some great performances on that Open all weekend! Don’t forget to get down here next Friday with some beers/wine/whatever you drink and cheer these athletes on. A little energy goes a long way in the lasts couple min of any open WOD. I will be trying to fit a good amount of open movements in the first couple days of each week to get you guys in the rhythm Have fun with this one tomorrow. Stay perfect on those dead’s. Sacrifice weight for form!
A) 3 min Row/Assault then every :20 sec for 3 min Inch Worms/Hollow Swings/Lunges then 1 min Jog
B) Every 2:30 x 6 Sets
Deadlift Clusters
Complete 3 Deadlifts (1 Lift every 10 sec)
12 Min EMOM
1st- 10 Bulgarian Split Squat 5/leg
2nd-25 Sec DU’s
3rd-30 sec Assault
C) “The Four Horsemen”
4 Min AMRAP
9 Overhead Squats 95/65 (Scale to Goblet Squat)
9 Chest to Bar Pull-ups (Chest must contact bar)
2 Min Rest
4 Min AMRAP
15 Box Jump up and Over
10 Walking Dumbell Lunges(Holding by waist) 50/35
2 Min Rest
4 Min AMRAP
9 Overhead Squats 95/65 (Scale to Goblet Squat)
9 Chest to Bar Pull-ups (Chest must contact bar)
1110, 2019
Sat, Oct 12th
Insane energy in the box all day for that open WOD! Topped off by an awesome 6pm! Thanks to all who came down to cheer all the athletes on and drink some beer! It’s still not too late to sign up and compete. You can still make it up at the 9:30am on Sat or Sun! Both Chad P and Nate L both made it under the cap at 14:46 and 14:50. Awesome effort. Have fun with this one tomorrow!
A) 38 North Warm and Stretch
B) 3 Rounds
3 Min AMRAP
9/6 Cal Assault
6 Wallball’s 20/14
3 Ring Muscle Ups or Bar Muscle Ups or 5 Pull-ups
2 Min Rest
3 Min AMRAP
9/7 Cal Row
6 Handstand Push-ups or 6 Seated Strict DB press)
3 Box Jumps 34/28
2 Min Rest
1010, 2019
Friday, Oct 11th
20.1 was announce, it is a good one. Great balance between two movements that we all can do. Pace out of the gates is essential. If you go all out the first 5 min of this you will be crushed on the next 10. Pace it at 85-90% in the beginning then find your rhythm. There is scalable weight. Legs and arms must be locked with hip open for a rep on G2O(Snatch of Clean or jerk). Must face the bar with head behind it with chest ands thighs on ground. You can step or jump back. This is important you MUST jump off two feet NOT one(it makes a difference). For those new to the open you must have a judge with you judging the movements and giving no reps if the standards are not followed. Coach will be walking around also. We will split class into two heats and partner people up who are competing. if you are not signed up you will still be doling same WOD but you will have a EMOM choice during the first heat if you want two WOD’s. Leave score and judge name behind on sheet. Scores must be submitted by Sunday Eve. Have Fun! We will see which time slot most athletes will go to , if its the 6PM we will get people down to cheer on and drink beer for the ones after.
A) 3 Min Row/Assault then every :20 sec for 3 min Ring Rows/slow burpee’s/Lunge 1min jog
B) 15 Min EMOM
1st-20 Sec DU’s
2nd-25 sec Medball Cleans
3rd-30 Sec Assault
C) “20.1”
15 Min Time Cap
10 Rounds
8 Ground to Overhead 95/65
10 Bar Facing Burpee’s
910, 2019
Thurs,Oct 10th
1st open WOD will be announced tomorrow. As long as you do the WOD in the box you can up through the weekend. Give it a shot.
A) 3 Min row/assault then every :20 sec for 3 min Barbell Good Morning, walking lunge, Supinated Bar hang then 2 min jog
B) Every 2:30 x 6 sets
3 Tempo Back Squat (4 sec)
12 Min EMOM
1st-10 Bulgarian Split Squat (5/leg)
2nd-25 sec step up
3rd-30 Sec Row
C) “The Pre-Game Jitters”
3 Rounds Running Clock
1 Min Hang Power Snatch 75/55 (Db Snatch)
1 Min Sit-ups
1 Min Wallball’s 20/14
1 Min Run street to River then AMRAP Burpee’s with remaining time.
1 Min Rest
810, 2019
Wed, Oct 9th
Don’t forget about that open sign up! Only 20 bucks for a month of WOD’s and fun. Jump in even if you think you will miss one. The power outages should not effect the box tomorrow as per the outage map. We are a go! I hope those effected are doing alright. See you tomorrow.
A) 3 Min Row/assault then 1 min of Sit-ups/Air Squats/Handstand hold(come down when you need) then 1 min jog
B) 7 Min to Work Turkish Get Up
C) “The Perfect 10”
10 Min AMRAP
180/150m Row
8 Dumbell Shoulder to Overhead 45/30
3 Bar Muscle Ups (Scale to 5 Pulls & 5 Dips)
5 Min Rest
10 Min AMRAP
18/12 Cal Assault
13 Kettlebell Swings
8 Push-ups
710, 2019
Tues, Oct 8th
CrossFit open announced Thurs and we will be programming WOD for Friday. If you have not signed up yet jump on it Those lungs got squeezed today! Great work on the cleans all around, and no where to hide in that one. Push through those last DU’s tomorrow. Great test to get DU’s in a fatigued state.
A) 3 Min Row/Assault then every :20 sec for 3 min Wallfacing Handstand Hold/Alt Step ups to 20’/Overhead Walking Lunge then 1 min jog
B) Every 1:30 x 10 Sets
1 Overhead Squat
:Fitness”
1st-10 Single Arm Overhead Walking Lunge (Dumbell)
2nd-25 Sec Barbell Good Morning
3rd-30 sec Assault
C) “The Sling Shot”
1:30 AMRAP Double Under’s directly into
9 Min AMRAP
14 Alt DB Power Snatch 50/35
10 Toes 2 Bar
6 Alt Barbell Lunge 117/75 directly into
1:30 AMRAP Double Under’s
Post DU’s separately and AMRAP Score
610, 2019
Mon, Oct 7th
I hope you all enjoyed that late summer weather. Thats why I love California, shopping for pumpkins while getting sunburned. Starting out with some full cleans. Have fun!
A) 3 min Row/assault then every :20 sec for 3 min medball cleans/Russian Kettle swings/hollow swings then 1 min jog
B) Every 2:30 x 6 Sets
Full Clean Cluster
Complete 3 Cleans(1 rep every 10 sec )
12 Min EMOM
1st-10 Dumbell Cleans
2nd-25 Sec Single Arm Kettlebell Front Squat
3-30 Sec Row
C) “The Hangover”
8 Rounds
20 Sec Hang Clean 135/95 (Fitness hang dumbell)
10 Sec Rest
20 Sec lateral barbell burpee’s
10 Sec Rest
20 Sec WallBalls 20/14
10 Sec Rest
410, 2019
Sat, Oct 5th
Shout out to newbie Jessie r who made a huge improvement on the snatch tonight! That one got serious quick. I’ll quote Jaime R as we walked out the door, “Mike that one did not sneak up on you.” I have to agree it was nasty from the first set of lunges on. Have fun with this one to close out the week.
A) 38 North Warm & Stretch
B) 6 Min EMOM
1st-4 Weighted Push Up (Have parter set up)
2nd-25 Sec DB Hammer Curls
C) “The Moonwalk”
8 Min AMRAP
200m Run
8 Touch N Go Power Cleans 135/95 (Must be unbroken)
6 Goblet Squats 53/35
4 Strict Pull (Scale to kip or ring row)
2 Min Rest
2 Min AMRAP Burpee’s to 6″
2 Min Rest
8 Min AMRAP
200m Run
8 Touch N Go Power Cleans 135/95 (Must be unbroken)
6 Goblet Squats 53/35
4 Strict Pull (Scale to kip or ring row)
310, 2019
Fri, Oct 4th
Big ol 9:30am today! I hope you guys pushed those runs. Got a fiun rest then repeat tomorrow. Pull the hell out of those rows.
A) 3 Min Row/Assault then every :20 sec for 3 min Ring Rows/light DB snatch/bear crawl then one min jog
B) Every 2:0-0 x 7 Sets
2 Hang Power Snatch
12 Min EMOM
1-20 sec Burpee’s
2- 25 Sec step up to 20″
3-30 Sec Assault
C) “The Lava Lamp”
3 Rounds
2 Min to Row 18/13 Cal
10 Shoulder to Overhead 75/55
AMRAP
Dumbell REverse Lunge 45/30
2 Min Rest
2 Min to Row 18/13 Cal
10 Thrusters 75/55
AMRAP
Toes 2 bar
2 Min Rest
Partner up with someone if there are more than 9 athletes and go as they rest. If you are not off rower by a min cut cal’s to 15/10. Move to that bar quick off the rower! This one is going to sneak up on you.
210, 2019
Thurs, Oct 3rd
Those things started smoking the second round. I hope you challenged yourself on those DB Snatches and stayed unbroken. Got some Deadlifts on the menu tomorrow. Stay controlled and stay tight on the way down, don’t give release and follow the bar down thats the easiest way to make that back sore.
A) 3 Min Row/Assault then every :20 sec for 3 min Inch Worm/Hollow Swings/walking lune then 1 min jog
B) Every 2:30 x 6 Sets
3 Deadlifts (1 sec pause on ground between reps)
12 Min EMOM
1)10 DB Deadlift
2) 20 Sec Assault DB Lunge
3) 30 Sec Assault
C) “Deadman’s Curve”
8 Min to Complete
800m Run
AMRAP
10 Pull-ups
5 Handstand Push Up (scale to DB Press)
4 Min Rest
8 Min to Complete
800m Run
AMRAP
10 Games Push Ups (Release hand at bottom when your lying on ground)
5 Front Squat 135/95