Blog Search

CrossFit WOD 03242017

By: 0

-Don’t forget to check out the Friday Night Lights Party tonight from 5pm-9pm!
Group Warm Up (No Measure)
3 rounds :30/:30 SU/DU
Then hip circle shuffle
Then 2 rounds
5 single leg hip thrust on box, each
10 kossack squat each
15 empty bar thruster
10 push ups
5 pull ups
Then 15 sec each position
4-way banded shoulder stretch
Then front rack stretch elbows on box for 30 sec
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
OR
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
Cool Down / Extra Credit
If this workout takes you 20 min or less, rest then hit a 2k row to finish.

CrossFit WOD 03232017

By: 0

Group Warm Up (No Measure)
10 minutes:
“Rowling”
*Alternate with partner preform burpees or amount of meters under/over 100 (don’t exceed 5).
21 Min EMOM:
1st Min: 8-10 BW Back squat
2nd Min: 10-15 Strict TTB
3 Min: 5 box jump (as high as possible)
Assault Bike – 15 Minutes EMOM:

:10 sec sprint/:50 sec Rest
*The key is to sprint as hard as you can for that first :10 sec.
Cool Down
ROM WOD/ Stretch for 20 minutes.

CrossFit WOD 03222017

By: 0

Individual Pre-class prep
Crossover symmetry activation series
foam roll tender areas of 10 minutes
 Group Warm Up (No Measure)
2 Rounds:
250 row/Ski
20 PVC Pass thru
10 Bulgarian split squat each leg
:30 sec Hollow Body
:30 sec superman
20 Min AMRAP

Down and back Medball carry AHAP
*hold med ball at your chest
15 cal ski/row
12 Alternating SL DB step ups
*can use the 24 or 20 in box depending on height ūüôā
1 Min rest
Metcon

21-15-9
Deadlifts 225/155
Thruster 95/65
*Scale Deads to a weight you could do a least 15 reps unbroken when fresh
Cool Down / Extra Credit
Stretch lower back/hamstrings for 12-15 minutes.
*Pick 3-4 stetches and hold each for 4-5 minutes.
Work on muscle ups and transitions. If proficient, perform 3 every minute for 10 minutes.

CrossFit WOD 03212017

By: 0

Individual Pre-class prep
CrossOver Symmetry Scap Jack sequence
 Group Warm Up (No Measure)
1min bike-row-ski
60 sec bird dog
60 sec dead bug
60 sec right plank
60 sec left plank
3 rounds
15 PVC OHS
10 push ups
10 ring rows
15min AMRAP for quality
12 bar dips 20%/10% of BW
12 chin ups 20%/10% of BW
12 push press 155/105
12 feet elevated ring rows
*PP from floor
*sets do not have to be unbroken but you should be able to get through a minimum of 2 rounds of this so choose your weights wisely
Metcon (Time)
50 DU
30 Abmat situps
15 HSPU
40 DU
25 Abmat Situps
12 HSPU
30 DU
20 Abmat Situps
9 HSPU
20 DU
15 Abmat Situps
6 HSPU
10 DU
10 Abmat situps
3 HSPU
*GHD situps for RX+
*triple the DU reps for SU
*if you can’t do an unbroken set of 20 strict push ups then scale the HSPU to push ups.
Cool Down / Extra Credit
10min max distance farmers carry 70/53/35
*do not drop the weights!!!

 

CrossFit WOD 03162017

By: 0

Group Warm Up
row 500m
3 Rounds
15 goblet squats (light move slow and with control)
10 SLDL (Bodyweight or light KB)
20 PVC Pass-thru
1:00 min Foam roll lats and lower back
10 min  KB EMOM:
10 Full American KB swings
*you can go heavier than you think ūüôā
*absolutely do not drop the KBs!!!
Fight Gone Bad

Three rounds of:
Wall-ball 20/14
Sumo deadlift high-pull 75/55
Box Jump 20 inch for everyone
Push-press, 75/55
Row (Calories)
Rest
*Perform as many reps as possible in one minutes for each exercise and then switch to the next movement etc.
*There will be a programmed 10 sec transition between each movement.

CrossFit WOD 03152017

By: 0

Individual Pre-class prep
Work on Front rack mobility.
https://www.youtube.com/watch?v=_g2Ad20aEB0
Catalyst warm up
Power Clean (15 Min EMOM:)
3 Power Cleans every minute
*work TnG reps.
*Not AHAP. Focus on speed and clean reps.
15 Minute AMRAP:

15/12 Cal Bike
10 Front Squat 135/95/65
*From the Ground
15/12 Cal Ski Erg
Extra Credit  (No Measure)
ROM WOD/ Strech/foam roll for 15-20 minutes.

CrossFit WOD 03132017

By: 0

*Remember to submit your 17.3 scores before 8pm!
Individual Pre-class prep
4×10 Reverse Hyper at 50% of your 1RM back squat weight
4×20 each oblique crunches on oblique/back extension bench
 Group Warm Up (No Measure)
1min bike-row-ski
Then 2 rounds
-Lunge length of turf
-10 weighted kossack each
-10 goblet squat
-10 push ups
-10 ring rows
-5 Turkish get ups to each side
12 round E2M, building in weight
1 Squat Snatch
2 Power Snatch
3 Snatch Balance
4 OHS
*record the weight of your heaviest successful set
3 rounds for time
-12 bulgarian SS each 70/50/25
-Farmers carry to GHD
-8 GHR
-20/15 cal bike
-Farmers Carry back to benches
*bulgarians performed on benches near jerk blocks
*don’t drop the DBs
Extra Credit –¬†Active recovery flow – 30min easy breathing AMRAP
2min each
bike
walking lunge
plank any style (rotating if needed)
row
plank any style (rotating if needed)
jump rope
walking lunge
ski erg

 

CrossFit WOD 03102017

By: 0

*Note Рif you are coming to class to perform the open workout, we cannot guarantee a judge because of the complexity of this workout.  Come to Friday Night Lights if you need a judge.
Individual Pre-class prep
CrossOver Symmetry Activation Series
Hip Circle Shuffle
 Group Warm Up (No Measure)
1min row-bike-ski
3 rounds
4-way hip, 5 rep each
Then 3 rounds
15 face pulls
10 push ups
10 Empty bar OHS
10 muscle snatch
10 QPED T-Spine rotation each
10 arch hollow on bar
10 ring rows
10 lunges each
CrossFit Games Open 17.3 (AMRAP – Reps)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)
*If all reps are completed, time cap extends by 4 minutes.
CrossFit Games Open 17.3 Scaled (AMRAP – Reps)
Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches (45# / 35#)
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches (75# / 55#)
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches (95# /65#)
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches (115# / 75#)
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches (135# / 95#)
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch (155# / 105#)
*If all reps are completed, time cap extends by 4 minutes.
* Power snatches with overhead squats permitted
Cool Down / Extra Credit
Banded shoulder distraction

 

CrossFit WOD 03092017

By: 0

Individual Pre-class prep
Foam Back & Lats
CrossOver Symmetry Shoulder Activation Sequence
 Group Warm Up (No Measure)
1 min row-bike-ski
3 rounds
:30 sec wrist stretch on floor (fingers forward)
:30 sec wrist stretch on floor (fingers backward)
10 PVC pass through
10 cuban press
10 ring rows
10  air squats

4 x 4 Strict Press + ME Push Press

– weight should be roughly 60-65% of your 1RM strict press
– should be able to hit 10-15 PP each set if done right
– rest 2 mins after each set
Mainsite Chipper For Time:
70 Burpees
60 Abmat situps
50 AKBS 53/35
40 Pullups
30 HSPUs
Cool Down / Extra Credit
Banded Shoulder & Tricep Stretches
Foam Roll/Lacrosse Ball Shoulders, Lats, and Traps

CrossFit WOD 03082017

By: 0

Individual Pre-class prep
2-3 rounds
8-10 KB/DB strict press + 1 turf length OH carry (R arm)
8-10 KB/DB strict press + 1 turf length OH carry (L arm)
 Group Warm Up (No Measure)
400m Run
2 rounds
10 prisoner squats
10 yoga push ups
5 strict pullups
10 plank leg sliders
10 PVC reverse lunge & reach
TnG Power Clean + Squat Clean

– 12 minutes to work up to a HAP complex
– try to hit 1-2 reps EMOM
5 RFT
200m Run
10 KB Snatch (53/35)
7 Burpee Pullups
Cool Down / Extra Credit
KB calf smash
Foam Roll Lats/Shoulders