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CrossFit Open Workout 18.4

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Another doozy, kids! Remember, Friday Night Lights tonight! Heats start at 5:00PM…come get some

WORKOUT 18.4

21 deadlifts (weight 1)

21 handstand push-ups

15 deadlifts (weight 1)

15 handstand push-ups

9 deadlifts (weight 1)
9 handstand push-ups

21 deadlifts (weight 2)

50-ft. handstand walk

15 deadlifts (weight 2)

50-ft. handstand walk
9 deadlifts (weight 2)

50-ft. handstand walk

Time cap: 9 minutes

VARIATIONS

Rx’d: (Ages 16-54)
Men deadlift 225 lb. then 315 lb. Women deadlift 155 lb. then 205 lb.

Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups,

then deadlift 185 lb. and bear crawl

Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl

Teenagers 14-15:

Boys deadlift 135 lb. then 185 lb. Girls deadlift 95 lb. then 135 lb.

Scaled Teenagers 14-15:

Boys deadlift 75 lb. and perform hand-release push-ups, then deadlift 95 lb. and bear crawl

Girls deadlift 55 lb. and perform hand-release push-ups, then deadlift 75 lb. and bear crawl

Masters 55+:

Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb.
and perform sets of 10 handstand push-ups in place of handstand walks

Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb.
and perform sets of 10 handstand push-ups in place of handstand walks

Scaled Masters 55+:

Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl

Women deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl

NOTES

Prior to starting this workout, the athlete will need to mark a foot line on the wall for the handstand push-ups (details in Movement Standards section). He or she also will need to measure and mark lengths on the oor for the handstand walk. This workout begins with the barbell on the oor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then move to the wall for the 21 handstand push-ups. He or she will then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups.

The athlete then can move on to the heavier deadlifts to complete 21 deadlifts, a 50-ft. handstand walk, 15 deadlifts, another 50-ft. handstand walk, and nally, 9 deadlifts and a third 50-ft. handstand walk.

The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed within the 9-minute time cap. In the handstand walk, each 5-foot section will count as 1 rep.

TIEBREAK

This workout includes a tiebreak. If all 165 reps are completed prior to the 9-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your nal score. During the workout, be sure

to note your time at the end of each set of deadlifts. When you submit your score, there will be a space for your nal rep count and an additional eld for you to enter the elapsed time at which you completed your last full set of deadlifts. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

“La Vida Loca” & Oly – Thursday 3-15

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Warm-up

6 minute AMRAP

10 Burpees

50’ Right Side Overhead Kettlebell Lunge

10 Kettlebell Swings

50’ Left Side Overhead Kettlebell Lunge

 

 

 

Accessory

Windmills

Arm-bar Stretch

 

Strength

Hang Power Clean

5-5-3-3-2-2

– Complete a set every 3 minutes

 

WOD

4 Rounds

15 Kettlebell Swings (2,1.5)

15 Burpees

15 Toes to Bar

 

Level 2- (1.5,1)

Level 1-(1,0.75), 10 Reps

Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Clean
1 pull + 1 low hang clean + 1 clean

65%x1 65%x1 65%x1
70%x1 75%x1 75%x1
75%x1 80%x1 80%x1
80%x1 85%x1 85%x1

Strength
5×2 front squat + 1 jerk
On dashes
3 weighted back extensions
3 high BJs

“Snow Angels” – Wednesday 3-14

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**WEATHER UPDATE**

Power is ON at the gym, so all classes are a GO for today.

 

Warm-up

Every :90, complete:

  1. 15/12 Calorie Row
  2. 12/10 Calorie Bike or Burpees
  3. 15/12 Calorie Row
  4. 75 Double Unders

 

Midline/Shoulder Stability

25ft plank walk (laterally)

20 Hollow Rocks

25ft plank walk (opposite direction)

10 Jack knives

 

WOD (30 minutes)

8 Minute AMRAP

15/12 Calorie Row

20 Sit-ups

 

Rest 3 Minutes

 

8 Minute AMRAP

12/10 Calorie Row

10 Power Snatches (75,55)

 

Rest 3 Minutes

 

8 Minute AMRAP

15/12 Calorie Row

50 Double Unders

 

Level 2- (65,45)

Level 1- (55, 35)

ADV- 15 GHD Sit-ups

 

Extra Work

3 Rounds

50 ft Handstand Walk

15 Hip Extensions

50 ft Handstand Walk

15 Toes to Bar

 

Add weight a 25/15lb plate to the hip extensions if able.

“Snow.” – Tuesday 3-13

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We get it, winter. Enough.

Forecast is bleak tomorrow kids – we are canceling the 5AM and 6AM classes, and will assess how things look in the morning. We’ll keep you posted…stay safe!

 

Warm-up

2 Rounds

:40 Work/:20 Rest

-High Knees

-Mountain Climbers

-Jumping Lunges

-Shoulder Taps

 

 

Mobility

Quads

IT Band

 

Strength

Back Squat

5-5-5-5

 

WOD

5-10-15-10-5

Shoulder to Overhead (135,95)

Wallballs x2

 

Level 2- 115,75

Level 1- 95,45

ADV- 165,115

 

Extra Work

10/8 Muscle-ups

10 Alt. SA Squat Snatches (50,35)

8/6 Muscle-ups

10 Alt SA Squat Snatches

6/4 MuscleUps

10 SA Squat Snatches

“Milky Cereal” & Oly – Monday 3-12

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Warm Up

Dynamic Warm Up

 

Accessory

Single Leg Deadlifts

3×5 Per Side

 

Strength

Deadlift

2-2-2-2-2

 

WOD (20 Minute cap)

5 Rounds

15 Box Jumps

12 Pull-ups

9 Squat Cleans (95,65)

 

Level 2- (75,55), 9 pull-ups/round

Level 1- (55,35), 3 Rounds

 

*Coaches Note* Choose a weight where you are able to complete the squat cleans in 1 quick set

 

Extra Work

Clean and Jerk

3-3-3-3 @80%

Rest 2 Minutes after each set- Warm-up to 85% before the 1st set

 

Olympic Lifting Class **4:00PM Only**

“Black Sheep” & Mobility

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Remember! We are raising money for Andrea today!! Any and ALL donations are appreciated…

Mobility Class – 7:30AM Only

Saturday WOD

Warm-up

In 2 minutes

Run 200m

AMRAP Cals on  Rower

Rest 1 Minute

 

In 2 minutes

Row 250/200m

AMRAP Burpees

 

 

 

Skill

Stone to Shoulder

 

4 Rounds

:20 on / :10 off

Stone to Shoulder

 

Then, build to a heavy stone to shoulder

 

WOD (30 minute cap)

1200m Run

80/70 Calorie Row or 60/50 Cal bike

20 Burpees

40/30 Calorie Row

20 Power Cleans (155,105) or Stone-to-shoulder (115/65)

 

Level 3- 135,95

Level 2- 115,75

Level 1- 95, 55

 

 

Extra Work

10 Rounds

1 Power Snatch

3 Overhead Squats (185/125)

Charity and Friday Night Lights

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CFK!

Couple quick hits before we go into the weekend…
1) Friday Night Lights tonight!
Heats will begin at 5:00PM. The is a fun, well-programmed workout! BE PATIENT with your dubs, focus on any parts of the workout where you excel, and be strategic with the reps of the movements that are challenging. Go get 18.3!!!!
2) Saturday
Remember, tomorrow we are working out in support of CFK’s Andrea Plant! She has been training hard for the marathon, and has raised money for the United Spinal Association. She is approaching her goal, but needs our help to get to the finish line!
Any donations tomorrow, whether from Coach Eric’s 7:30 mobility, or from the 8:30 or 9:30 classes, are greatly valued and appreciated!!
Also, a number of CFK peeps have already donated online…thank you!!! Here is the link if you would like to do so:
All for now, kids…have a great weekend!
-Mike

CrossFit Open Workout 18.3

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Who ordered some dubs??!!??

Fun one, kids….go get it!

REMEMBER – Friday Night Lights starting at 5:00PM tonight!!

WORKOUT 18.3

2 rounds for time of:

100 double-unders

20 overhead squats

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

VARIATIONS

Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups

(for both MU sets), 35-lb. DB snatches

Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

Teenagers 14-15:

Boys perform 75-lb. OHS, 35-lb. DB snatches Girls perform 55-lb. OHS, 20-lb. DB snatches

Scaled Teenagers 14-15:

Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 10-lb. DB snatches

Masters 55+:

Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches

Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches

Scaled Masters 55+:

Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches

Women perform single-unders, 35-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 10-lb. DB snatches

NOTES

This workout begins with the barbell and dumbbell on the oor, and the athlete standing tall with a jump rope in hand. After the call of “3, 2, 1 … go,” the athlete will have 14 minutes to complete 2 rounds of 100 double-unders, 20 overhead squats, 100 double- unders, 12 ring muscle-ups, 100 double-unders, 20 dumbbell snatches, 100 double-unders and 12 bar muscle-ups.

This workout is over when the athlete completes all the required work prior to 14 minutes or the 14-minute time cap expires. The athlete’s score is the time it takes to complete the workout or the number of repetitions completed up to the cuto time.

TIEBREAK

This workout includes a tiebreak. If all 928 reps are completed prior to the 14-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your nal score. During the workout, be sure to note your time at the end of every set of 100 double-unders. When you submit your score, there will be a space for your nal rep count and an additional eld for you to enter the elapsed time at which you completed your last full set of double-unders. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

“More Grosser” – Wednesday 3-6

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Warm-up

EMOM 6

  1. 12 Burpees
  2. 10/7 Strict Pull Ups*
  3. 20 Hollow Rocks

*Sub 10 Ring Rows if still working toward unassisted strict pull ups

 

Strength

Work up to max 10 Ft. Front Rack Lunge

 

WOD (20Minutes)

10-9-8-7-6-5-4-3-2-1

Bar Facing Burpees

Thrusters (115,75)

Pull-ups

 

Level 2- (95,65)

Level 1- (75, 45), 10-8-6-4-2

ADV- (135,95),

 

 

Extra Work

3 Rounds

In 7 Minutes

Run  400m

25/20 Calorie Bike

Then AMRAP Distance on the handstand walk

Rest 1 Minute