Happy Birthday Lori Huizinga!

WOD:

Strength - 

Advanced/Intermediate A) Close Grip Bench Press @ 30X1 - Find 1 RM

B) Close Grip Bench Press @ 30X1 - AMRAP set with 85% of A

Beginner - A1) Close Grip Bench Press @ 3111 - 3 x 10-12; Rest 45 sec

A2) Plank on rings - 1 min accumulation x 3

Met Con - 

12 Minute AMRAP of:
20 Push-ups
20 Deadlifts #225/155
15 Push-ups
15 Deadlifts #225/155
10 Push-ups
10 Deadlifts #225/155
5 Push-ups
5 Deadlifts #225/155
Followed By:
ME Muscle Ups OR ME Rounds of 4 Pull-ups & 4 Burpees (1 round is equivalent to 1 Muscle Up)

*Deadlift Intermediate - #185/155

*Deadlift Beginner#125/95

Happy Birthday Anette Alexandriw!

Pre-WOD - Rope Climb Practice 

WOD:

Strength - 

Advanced - A1) Turkish Get-ups 5/side; alternating x 3; Rest 30 Sec

A2) GHD Sit-ups 20 x 3; Rest 30 Sec

Intermediate - A1) Turkish Get-ups 5/side; alternating x 3; Rest 30 Sec

A2) GHD Sit-ups 10-15 x 3; Rest 30 Sec

Beginner - A1) Turkish Get-ups 5/side; alternating x 3; Rest 30 Sec

A2) GHD Sit-ups 5-10 x 3; Rest 30 Sec

Met Con - 

3 Rounds for total reps:

1 Minute of: Burpee box jumps #24/20

1 Minute of: KB Swings #2/1.5 Pood

1 Minute of: Wall Balls #20/14

1 Minute of: AD Cals

*10 Second transition time between stations

Happy Birthday Guy Morin!

WOD:

Strength - 

Advanced - 

A) Split Jerk 3-2-2-1-1; Rest 2 Minutes

B) Push Press 2-2-2; Rest 90 Seconds

Intermediate - 

A) Split Jerk 5-5-5-5; Rest 2 Minutes

B) Push Press 4-4-4; Rest 90 Seconds

Beginner -

A) Split Jerk 5-5-5; Rest 1.5-2 Minutes

B) Shoulder Press 3 x 10-12; Rest 90 Seconds

Met Con -

For Time Complete:

AD 50/40 Cals Followed by:

3 Rounds Of:

15 S2O (Shoulder To Overhead) #95/65

10 Kneed To Elbows

10 Front Rack Stationary Lunges #95/65

*Intermediate= #75/55

*Beginner= #55/35

Happy Birthday Dawneen Boyle, Jen Schlitt & Ernesto Spagnuolo!

WOD:

Strength -

Advanced/Intermediate -  

A) Squat Clean - Start with 50% of 1RM adding weight every minute to try and hit a heavy single - 10 Minute Cap

B) Front Squat - @22X1; 3 x 3-6; 2 minute rest

Beginner - 

A) Front Squat - @2011; 3 x 12-15; 1:30 sec rest

B) Clean High Pull - 3 x 5; 1 minute rest

Met Con - 

Advanced/Intermediate -  

10 Rounds of Row 250/200m

1 Squat Clean with 90% of 1 RM

Beginner - 

10 Rounds of Row 250/200m

5 DB Squat Cleans (Heavy)

*This is NOT for time. Row at roughly 75-80% capacity.

* If you fail on the squat clean lower the weight.

* You only get one chance at the squat clean each round.

Happy Belated Birthday Lisa McCormack!

WOD:

Strength -

Advanced/Intermediate -  A1) Good Morning @2022; 4 x  6-9; Rest 30 Sec

A2) Dead Hang Pull-ups @20X1; ME x 4; Rest 60 sec

Beginner A1) Good Morning @2022; 3 x 12-15; Rest 30 Sec

A2) Ring Rows @1111; 12-15 x 3; Rest 30 Sec

A3) Plank Hold - 1 Minute x 3; Rest 30 Sec

Met Con -

Advanced -

16 Minute EMOM

Odd - 1 Muscle Up + 5-7 Ring Dips

Even - 10 Burpees AFAP (As Fast As Possible)

Intermediate-

16 Minute EMOM

Odd - 4 Pull-ups + 5-7 Ring Dips

Even - 7 -10 Burpees AFAP (As Fast As Possible)

Beginner -

16 Minute EMOM

Odd - 6 Ring Rows + 5 -8 Push-ups

Even - 5 -8 Burpees AFAP (As Fast As Possible)

Happy Birthday Gaby Camardi!

WOD:

Strength - 

Advanced - A1) Bench Press @21X1; 5 x 3; Rest 30 Sec 

A2) Hip Extension 4 x 12-15; Rest 1:30 minutes

Intermediate - A1) Bench Press @21X;  4 x 6-8; Rest 30 Sec 

A2) Hip Extension 4 x 10; Rest 1:30 minutes

Beginner - A1) Bench Press @2111; 3 x 12-15; Rest 30 Sec 

A2) Hip Extension 4 x 7-10; Rest 1:30 minutes

Met Con - 

3 Sets: 500/400m Row

10 HR Push-ups

15 Unbroken Dumbbell Push Press *Must be unbroken and must be HARD!

20 Box Jump Step-Downs #24/20

Rest 3 minutes

*Goal it to have the same time every round & go 100% each round

Happy Birthday Sarah Smith & Happy 40th Birthday Mark Risi!!

WOD:

Strength - 

Advanced - A)Deadlift @20X1; 6 x 1; Rest 2:30 minutes *This does not mean you have to PR

B) EMOM Deadlift TnG (Touch & Go) x 4-5;  60 - 65% of 1RM - 4 Minutes

Intermediate - A) Deadlift @20X1; 5 x 4-6; Rest 2 minutes

B) EMOM Deadlift TnG (Touch & Go) x 4-5;  60 - 65% of 1RM - 4 Minutes

Beginner - A1) Deadlift - @2011; 3 x 12-15; Rest 30 sec

A2) Plank Hold 1 Minute x 3; Rest 30 sec

A3) Prowler Push Bodyweight 50 feet; Rest 1 minute

Met Con -

5 Minute AMRAP -

7 Toes To Bar

10 Wall Balls #20/14

Rest 2 Minutes

5 Minute AMRAP - 

10 Kettlebell Swings #1.5/1 Pood

10 Sit-ups

WOD:

Strength - 

Advanced - A1) Front Squat @20x1; 4 x 4-6; Rest 30 Sec

A2) Strict Ring Dips 4 x ME; Rest 2 mins

IntermediateA1) Front Squat @20x1; 4 x 6-8; Rest 30 Sec

A2) Strict Ring/Bar Dips 4 x ME; Rest 2 mins

BeginnerA1) Front Squat @2011; 3 x 12-15; Rest 10-20 Sec

A2) Push-ups 4 x ME; 90 sec

Met Con - 

Advanced - 10 Minute AMRAP of:

5 Power Snatch #135/95

10 Box Jumps #30/24

15 Push-ups

Intermediate - 10 Minute AMRAP of:

5 Hang Power Snatch #95/65

10 Box Jumps #24/20

10-15 Push-ups

Beginner10 Minute AMRAP of:

DB Alternating Snatch 5/side

10 Box Jumps #20/16

5-10 Push-ups

Happy Birthday Mark Potter!

WOD:

Strength -

Advanced - Split Jerk 5 x 2; Rest 3 minutes

Intermediate Split Jerk 6 x 3; Rest 2 minutes

Beginner Split Jerk 6 x 4; Rest 1 minute

Met Con - Choice of Running/Rowing Helen

3 Rounds For Time Of: 

Run/Row 400m

21 KB Swings #1.5/1 Pood

12 Pull-ups

WOD:

Strength -

Advanced -

A1) Hang Power Clean 5 x 2 Rest 10-20 sec

A2) DB Weighted Step-ups #20" box - 4 x 8/side; Rest 2 mins

B) GHD Sit-ups 3 x 20

Intermediate -

A1) Hang Power Clean 5 x 2 Rest 10-20 sec

A2) DB Weighted Step-ups #16" box - 4 x 8/side; Rest 90 sec

B) GHD Sit-ups 3 x 15

Beginner - 

A1) Hang Power Clean 5 x 5 Rest 10-20 sec

A2) DB Step-ups #16" box - 4 x 12/side; Rest 60 sec

B) GHD Sit-ups 3 x 6-10

Met Con -

Advanced/Intermediate

8 Minute AMRAP

1 Hang Power Clean

20 Double Unders

2 Hang Power Clean

20 Double Unders

3 Hang Power Clean

20 Double Unders

4 Hang Power Clean

20 Double Unders

etc....

* If you can't do double unders, you can either do 50 singles or 30 seconds of attempts.

Beginner - 

8 Minute AMRAP

1 Hang Power Clean

20 Double Unders

3 Burpees

2 Hang Power Clean

20 Double Unders

3 Burpees

3 Hang Power Clean

20 Double Unders

3 Burpees

4 Hang Power Clean

20 Double Unders

3 Burpees

etc....

* If you can't do double unders, you can either do 50 singles or 30 seconds of attempts.

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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.  Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

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