• Workout of the Day

    CROSSFIT OPEN WORKOUT 15.5

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Men use 95 lb.
    Women use 65 lb.

    Notes
    This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

    Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

    This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

    Equipment
    • An indoor rower with a monitor that measures calories
    • Barbell
    • Collars
    • Plates to load to the appropriate weight for your division

    For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra equipment, people or other obstructions.

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 / 29 kg for Rx’d, 29 / 20 kg for Scaled, Masters 55+ and Teens, and 20 / 15 kg for Scaled Masters 55+ and Scaled Teens.

    Workout 15.5 Variations

    Rx’d
    (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Men use 95 lb.
    Women use 65 lb.

    Scaled
    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Men use 65 lb.
    Women use 45 lb.

    Masters 55+
    (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Men use 65 lb.
    Women use 45 lb.

    Scaled Masters 55+
    (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Men use 45 lb.
    Women use 35 lb.

    Teens
    (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Boys use 65 lb.
    Girls use 45 lb.

    Scaled Teens
    (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Boys use 45 lb.
    Girls use 35 lb.


  • Workout of the Day

    Warm Up

    1. 500m Row

    2. The Burgener Warm-up 

    1. Down and up
    2. Elbows high and outside
    3. Muscle snatch
    4. Snatch land
    5. Snatch drop
    6. Hang power snatch

    3. 1 Round of:

    Band Pull A-parts x 20

    Band Presses x 20

    Band Squats x 20

    Band Good Mornings x 20

    Band Curls x 20

     

    Workout of the Day

    “Power Clean Party”

    EMOM complete 1 power clean

    Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225.  Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep.

    Women — Start at 65 pounds and increase by 10 pounds per minute until you hit 155.  Once you hit 155 pounds increase by 5 pounds per minute until you fail a rep.

    Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per minute until you miss a rep.

    Women — if your 1RM is less than 155 then start at 65 pounds and increase by 5 pounds per minute until you miss a rep.

    *Today's WOD courtesy of Strongmanwod.com

  • Workout of the Day

    Warm Up

    1. 500m Row

    2. The Burgener Warm-up 

    1. Down and up
    2. Elbows high and outside
    3. Muscle snatch
    4. Snatch land
    5. Snatch drop
    6. Hang power snatch

    3. 1 Round of:

    Band Pull A-parts x 20

    Band Presses x 20

    Band Squats x 20

    Band Good Mornings x 20

    Band Curls x 20

     

    Workout of the Day

    “Power Clean Party”

    EMOM complete 1 power clean

    Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225.  Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep.

    Women — Start at 65 pounds and increase by 10 pounds per minute until you hit 155.  Once you hit 155 pounds increase by 5 pounds per minute until you fail a rep.

    Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per minute until you miss a rep.

    Women — if your 1RM is less than 155 then start at 65 pounds and increase by 5 pounds per minute until you miss a rep.

    *Today's WOD courtesy of Strongmanwod.com

  • OPEN GYM

    Open Gym

    Do you have a plan for today's Open Gym?

    http://breakingmuscle.com/crossfit/crossfit-skills-dont-just-happen-make-a-plan

    Announcement

    JUST A COUPLE MORE DAYS LEFT TO SIGN UP FOR THE YOGA TUNE UP ® BALL ROLLING TECHNIQUES SEMINAR. HERE ARE JUST A FEW OF THE BENEFITS:

    • Learn self massage exercises from head to toe that target areas
      of misuse, underuse, overuse, or abuse
    • Relieve pain from injuries caused by everyday activity
    •  Release tension and stress built up over time
    •  Leave feeling refreshed with tools to live better in your body!

    TO REGISTER GO HERE:

    https://crossfitprimeval.sites.zenplanner.com/event.cfm?eventId=48C35805-A343-4BB1-AAD5-3FE1F7B9FA20

     

     



  • Workout of the Day

    Warm Up

    1. Forward Pick Drill
    a. Arms only x 20

    b. Arms + Body x 20

    c. 1/4 Slide x 20

    d. 1/2 Slide x 20

    e. 3/4 Slide x 20

    f. Full slide x 20

    2. Bow & Arrow x 10

    3. Modified Mecca Stretch x 10

    4. Reach up / Reach through x 10

    5. Thoracic stick rotations –
    a. Flat x 10

    b. With flexion x 10

    6. Thoracic stick extensions x 10

    7. Thoracic stick side bends x 10

    8. Leg swings x 10

    9. Arabesque x 10 

    10. Star Jumps x 10

    11. Ball catch / throw
    a. Front x 10

    b. Twist x 10

    12. Push Ups x 10

    13. Squat Jumps x 10

     

    Conditioning

    Every Minute On the Minute (EMOM) x 15 minutes

    200m Row

     

     

  • Workout of the Day

    Warm-up:

    1. 50m Shuttle Run x 5 (Run forward the length of the gym, run backwards the length of the gym = 1)

    2. The Burgener Warm-up (http://www.crossfit.com/journal/library/53_06_Burgener_Warmup.pdf)

    1. Down and up
    2. Elbows high and outside
    3. Muscle snatch
    4. Snatch land
    5. Snatch drop
    6. Hang power snatch

    3. 1 Round of

    30 Squats w/3 sec hold in bottom position

    20 Hand release push ups

    10 Ring Rows

    Conditioning

    For Time:

    10 Burpees
    20 Pull-ups
    30 Box Jumps 
    40 Dumbell Power Clean and Jerks
    50 Squats
    40 Dumbell Power Clean and Jerks
    30 Box Jumps 
    20 Pull-ups
    10 Burpees



     

  • CLASSES CANCELLED

    DUE TO THE SNOW STORM AND DANGEROUS DRIVING CONDITIONS ALL OF TONIGHT'S CLASSES ARE CANCELLED.

    Here is an at home workout:

    For Time:

    50 Sit ups
    25 Tuck jumps
    40 Push ups
    25 Vertical jumps
    30 Squats
    25 Burpees


     

  • Workout of the Day

    CROSSFIT OPEN WORKOUT 15.4


    Complete as many reps as possible in 8 minutes of:

    3 handstand push-ups
    3 cleans
    6 handstand push-ups
    3 cleans
    9 handstand push-ups
    3 cleans
    12 handstand push-ups
    6 cleans
    15 handstand push-ups
    6 cleans
    18 handstand push-ups
    6 cleans
    21 handstand push-ups
    9 cleans

    Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

    Men clean 185 lb.
    Women clean 125 lb.

    Notes
    Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups. At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.

    Your score will be the total number of repetitions completed before the 8-minute time cap.

    Tiebreak
    In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.

    For example, a male athlete finishes 5 handstand push-ups in the round of 24 reps for a total of 125 reps. During his workout he finished his third set of 3 cleans at 1:31 and his third set of 6 cleans at 5:25. In this case, he will submit 125 reps for his score and also enter 5:25 as his time in the tiebreak field. This athlete would be ranked above someone who got 125 reps and a tiebreak time of 6:00, but below someone with 125 reps and a tiebreak time of 5:15.

    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.

    For Scaled options there is no tiebreak.

    Equipment
    • Wall with a line at the appropriate height for the handstand push-up
    • Barbell
    • Collars
    • Plates to load to the appropriate weight for your division

    For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra equipment, people or other obstructions.

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 84 / 56 kg for Rx’d, 43 / 29 kg push press and 52 / 34 kg clean for Masters 55+ and Scaled, 52 / 34 kg clean for Teens 16-17, 43 / 29 kg clean for Teens 14-15, 29 / 20 kg push press and 34 / 24 kg clean for Teens Scaled and Masters 55+ Scaled.

    Workout 15.4 Variations

    Rx’d
    (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

    Complete as many reps as possible in 8 minutes of:
    3 handstand push-ups
    3 cleans
    6 handstand push-ups
    3 cleans
    9 handstand push-ups
    3 cleans
    12 handstand push-ups
    6 cleans
    15 handstand push-ups
    6 cleans
    18 handstand push-ups
    6 cleans
    21 handstand push-ups
    9 cleans
    Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

    Men clean 185 lb.
    Women clean 125 lb.

    NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.

    Masters 55+
    (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

    Complete as many reps as possible in 8 minutes of:
    3 push presses
    3 cleans
    6 push presses
    3 cleans
    9 push presses
    3 cleans
    12 push presses
    6 cleans
    15 push presses
    6 cleans
    18 push presses
    6 cleans
    21 push presses
    9 cleans
    Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

    Men push press 95 lb. and clean 115 lb.
    Women push press 65 lb. and clean 75 lb.

    Teens
    (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

    Complete as many reps as possible in 8 minutes of:
    3 handstand push-ups
    3 cleans
    6 handstand push-ups
    3 cleans
    9 handstand push-ups
    3 cleans
    12 handstand push-ups
    6 cleans
    15 handstand push-ups
    6 cleans
    18 handstand push-ups
    6 cleans
    21 handstand push-ups
    9 cleans
    Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

    Boys 14-15 clean 95 lb.
    Boys 16-17 clean 115 lb.
    Girls 14-15 clean 65 lb.
    Girls 16-17 clean 75 lb.

    Scaled
    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

    Complete as many rounds and reps as possible in 8 minutes of:
    10 push presses
    10 cleans

    Men push press 95 lb. and clean 115 lb.
    Women push press 65 lb. and clean 75 lb.

    Scaled Masters 55+
    (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

    Complete as many rounds and reps as possible in 8 minutes of:
    10 push presses
    10 cleans

    Men push press 65 lb. and clean 75 lb.
    Women push press 45 lb. and clean 55 lb.

    Scaled Teens
    (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

    Complete as many rounds and reps as possible in 8 minutes of:
    10 push presses
    10 cleans

    Boys push press 65 lb. and clean 75 lb.
    Girls push press 45 lb. and clean 55 lb.


  • Workout of the Day

    Warm Up

    1. 500m Row

    2. Jumping Jacks x 15

    3. Horizontal and Forward Leg Swings x 10 each leg

    4. Squat Stand and Reach x 15

    5. Back Bridges x 15

    5. Fire Hydrants x 10 each leg

    6. Iron Cross x 15

    7. Lunges w/ Twist x 10 each side

    8. Supermans x 15

    9. Lunge Jumps x 10 each leg

    10. Squat Jumps x 15

    11. Ankle Hops x 15

    Strength

    Back Squat

    5-5-3-3-3-1-1-1-1-1

     

     

  • OPEN GYM

    Open Gym

     

  • Workout of the Day

    Warm Up

    1. 400m Jog

    2. Back Bridges x 10

    3. Supine Leg Raises x 10

    4. Bent Knee Iron Cross x 10

    5. Birddogs x 10

    6. Fire Hydrants x 10

    7. Groiners x 10

    8. Shoulder Dislocates x 10

    9. 1 Rounds of:

    40 Squats

    30 Sit Ups

    20 Push Ups

    10 Ring Rows

    Conditioning

    5 Rounds For Time of:

    400m Run

    50' Bear Crawl

    10 Burpees

     

  • Workout of the Day

    Warm-Up

    Start off with a light 5 minutes of jogging or rowing and then do the following:

    1. Supine Alternating Shoulder Flexion on Foam Roller x 8 each arm

    2. Shoulder dislocates x 10

    3. Band pull aparts x 10

    4. Supine Alternating Straight Leg Raise x 8 each leg

    5. Lateral Lunges x 8 each side

    6. Foam Roll - Thoracic Spine 

    7. 3 Rounds of:

    5 Pull Ups

    15 Squats

    Strength

    Shoulder Press

    3 x 3 @ 90%

    Then drop the weight by 20% and complete 1 set of max reps

    Conditioning

    "Backwards Fran"

    9-15-21 reps of:

    Thrusters

    Pull-ups


     

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