Workout of the Day Thursday, November 26, 2020
Happy Thanksgiving
Rest Day
BUT
If you must workout do the following:
¼ Murph
No vests
Workout of the Day Monday, November 23, 2020
With the gym closed this week and thanksgiving this week will be considered a deload week with the open prep cycle starting on November 30. There will be no Rx loads so pick and choose. General Warmup and Mobility Then 4 Rounds For Time: 30/24 Calorie Row 30 Wallballs 30 AbMat Sit-ups Pick a wallball…
Workout of the Day Friday, November 19, 2020
General Warmup and Barbell Technique Fitness Assessment Number 6 2015 CrossFit Games Open Workout 15 and 15a 15.1 Complete as many rounds as possible in 9 mins of: 15 Toes-to-bars 10 Deadlifts, 115/75 lbs 5 Snatches, 115/75 lbs 15.1A Immediately after completing 15.1, you get six more minutes to determine the following: Clean & Jerk:…
Workout of the Day Thursday, November 18, 2020
Fitness Assessment Number 5
2000m Row
Use the form on the Concept website to estimate VO2 Max
//www.concept2.com/indoor-rowers/training/calculators/vo2max-calculator
Afterparty WOD
Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up
Workout of the Day Tuesday, November 16, 2020
General Warmup and Mobility
Fitness Re-Assessment Number 2
800 Meters On the Air runner
Anyone who can finish 800 in under 2:30 is encouraged to complete an entire mile. We will record both scores.
Afterparty WOD
For Time:
1,500 Meter Assault Bike
1,000 Meter Row
50 Double Unders
25 Toes to Bar
Workout of the Day Monday, November 16, 2020
End of Cycle Reassessments Begin Today! General Warmup and Mobility Then Fitness Assessment Number 1 Baseline For time: Row, 500 m 40 Air Squats 30 AbMat Sit-ups 20 Push-ups 10 Pull-ups If you can’t yet do pull-ups we will take your time at the end of the push-ups and record how you scaled the pull-ups.…
Workout of the Day Saturday, November 14th, 2020
General Warmup, Mobility, and Bar Technique Then For Time: 400 Meter Run, 40 Wallballs 14/10 400 Meter Run, 40 Power Snatches 65/45 400 Meter Run, 40 Pull-ups 400 Meter Run, 40 Overhead Squats 65/45 400 Meter Run, 40 Box Jumps 24/20 400 Meter Run, 40 Thrusters 65/45 Yes, this workout is both light and long.…
Workout of the Day Wednesday, November 11th, 2020
General Warmup, Mobility, and Bar Technique Strength Take 15 minutes to build to a heavy set of 5 in the Squat Remember that we go for an estimated 1rm in the squat next week so while this should be very heavy it shouldn’t be an ultimate set of 5 max. Then 3 Rounds For Time:…
Workout of the Day Tuesday, November 10th, 2020
General Warmup Line Drills High Knee Karaoke Over the Hurdle Knee to Chest Cradle Stretch Walking Samson Lunge & Twist (Over Front Leg) Toe Touches High Knees Butt Kickers Straight Leg Hops Side Shuffles Side Shuffle with Jumping Jacks Toes Out Walk Toes In Walk Heel Walk Toe Walk Outside Foot Walk Inside Foot Walk…
Workout of the Day Monday, November 9th, 2020
POST MACROCYCLE ASSESSMENTS NEXT WEEK General Warmup, Mobility, and Bar Technique Movement Prep 10 Scap Pull-ups 5 Kip Swings 3 Knees to Chest 3 Toes to Bar Then 5 Rounds For Time: 21 Wallballs 20/14 18 Alternating Dumbbell Power Snatches 50/35 15 Box Jumps 24/20 12 Toes to Bar After Party 5 x 8 Romanian…