Month: November 2019

CrossFit WOD, November 15, 2019

Friday 11152019 CF Skill Metcon (AMRAP – Reps) Rotate through movements Every Minute On the Minute: 1. Single Unders with feet together 2. Single Unders, alternating feet 3. Rest 4. Max Single Unders – fast! 5. Rest 6. Double Unders 7. Rest 8. Max Double Unders. Record reps from Max Single Unders + Max Double… Read more »

CrossFit WOD, November 13, 2019

CF 11132019 Weightlifting Push Press (5-5-5-5) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 reps for Time of: Box Jumps 30" / 24" DBall Shoulder to Shoulder 70# / 50# Over and back is 1 rep of DBall Shoulder to Shoulder. Scaling: Box one step higher than you normally use. Lighter DBall.

CrossFit WOD, November 12, 2019

CF 11122019 Weightlifting Deadlift (5-5-5-5) Metcon Metcon (3 Rounds for reps) 3 minute AMRAPs: A) Sled 180# / 135# B) American KB Swings 53# / 35# C) Double Unders D) Abmat Situps 1 minute rest between AMRAPs. Scaling: Sled and KB weight Singles instead of DUs

CrossFit WOD, November 11, 2019

CF 11112019 Gymnastics Metcon 4 sets of: 1 Ring Muscle-up Transition + 1-2 Ring Muscle-ups Metcon 4 sets of: 5 Beat Swings + 5 Pull-ups Use bands to help get kip or chin over bar. Reduce band support as reps go on. Metcon Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way:… Read more »

CrossFit WOD, November 8, 2019

CF 11082019 Metcon Metcon (10 Rounds for reps) E3MOM for 30 minutes: 30 second Bike Sprint for calorie Metcon (10 Rounds for reps) E3MOM for 30 minutes: 1 minute Row Sprint

Beating the Holiday Hustle

It’s no surprise when I tell you the holidays bring a shift in priorities. Whether it is more time set aside for family that keep us from the gym or the never ending presence of tasty treats that take the place of meal prepping, we are ushered into a season that can leave our healthy… Read more »

CrossFit WOD, November 7, 2019

CF 11072019 Skill Box Squat (5-5-5-5) Weighted back squat to a box. Come to a rested position on box and then squat off box with speed. 3 second negative to the box, soft rest on the box, then gear up and keep chest up as you stand, firing off the box as strong and quick… Read more »

CrossFit WOD, November 6, 2019

CF 11062019 Gymnastics Metcon 6 sets of: 2 Ice Cream Makers + 1-3 Muscle-ups Bar or Ring Muscle-ups – Choose your strongest Metcon 4 sets of: 6 False Grip Ring Row Negatives: 2 second hold at top, followed by 5 second negative 10 Ring MU Feet Grounded Shoot Throughs 6 Ring Dip Negatives: 2 second… Read more »

CrossFit WOD, November 5, 2019

CF 11052019 Core Work Metcon (AMRAP – Rounds) Complete As Many Rounds As Possible in 10 minutes of: 10 Hollow Arch Rolls (over and back is 1 rep) 10 V-ups 30 Mountain Climbers (each side, "and 1" etc.) 30 second Handstand Hold Metcon (AMRAP – Rounds) Complete As Many Rounds As Possible in 10 minutes… Read more »