WOD'S ARCHIVE

  • Workout of the Day – Saturday, November 16, 2019

    By Will Kinsman | In WOD | on November 15, 2019

    A) E90 X6

    1- KB Front Rack North/South Lunge X4/leg
    2- Cyclist DB Squat X8

    B) E2.5 M X5

    -Back Squat X5 @70%
    -Lateral Plate Jumps X12

    C) 9 Min AMRAP

    -Single Arm DB Thruster X9/arm
    -Bike 9/7 Cal

    CONTINUE READING
  • Workout of the Day – Friday, November 15, 2019

    By Will Kinsman | In WOD | on November 14, 2019

    A) E3M X5

    -24 Russian KB Swing 53/35
    -12 Burpee Box Jump

    B) EMOM X4
    -Trap Bar Deadlift Jump X5

    Right into

    C) E90 X4
    -Trap Bar Deadlift X3

    Right into

    D) E2M X5
    -Tempo Trap Bar Deadlift X3
    -@30X1
    -Use top weight from part C

    A) E3M X5

    -24 Russian KB Swing 53/35
    -12 Burpee Box Jump

    B) EMOM X4
    -High Hang Snatch + OHS
    @50-60%

    Right into

    C) E90 X4
    -Hang Snatch + Snatch
    @60-70%

    Right into

    D) E2M X5
    -Snatch
    @70-90%

    CONTINUE READING
  • Workout of the Day – Thursday, November 14, 2019

    By Will Kinsman | In WOD | on November 13, 2019

    Monster Mash

    0-8

    EMOM X6

    Push Press X5

    8-23

    E2M X5

    Split Jerk X2
    (Build across 5 sets)

    23-43

    20 Min AMRAP
    -15/12 Cal Row
    -24 Single Arm OH Reverse Lunges 50/35
    -15 T2B
    -24 Single Arm OH Reverse Lunges 50/35

    CONTINUE READING
  • Workout of the Day – Wednesday, November 13, 2019

    By Will Kinsman | In WOD | on November 12, 2019

    A) 10 Rounds UNBROKEN For Time

    -5 Paralette over burpees
    -4 DB Deadlifts 50/35
    -3 DB Hang Squat Cleans
    -2 DB Front Squats
    -1 DB Thruster

    B) E2.5M X6

    Hang Power Clean + Hang Clean + Front Squat

    A) 10 Rounds UNBROKEN For Time

    -5 Bar over burpees
    -4 Deadlifts 95/65
    -3 Hang Squat Cleans
    -2 Front Squats
    -1 Thruster

    B) E2.5M X6

    Power Clean + Hang Clean + Front Squat
    @65-70% of 1 RM Clean

    CONTINUE READING
  • Workout of the Day – Tuesday, November 12, 2019

    By Will Kinsman | In WOD | on November 11, 2019

    A) EMOM X10

    1-Incline DB Press X6
    2- Bent over DB reverse fly X10

    B) For Time

    -Strict Pull Up. 3, 6, 9, 12
    -30 Double Unders
    -Strict Hand Release Pushups 13, 16,19, 22

    16 Min Time Cap

    A) EMOM X10

    1-Incline DB Press X6
    2- Bent over DB reverse fly X10

    B) For Time

    -Ring Muscle Up. 3, 6, 9, 12
    -30 Double Unders
    -HSPU. 13, 16,19, 22

    16 Min Time Cap

    CONTINUE READING
  • Workout of the Day – Monday, November 11, 2019

    By Will Kinsman | In WOD | on November 10, 2019

     

    Reminder to get 20.5 completed by Monday at 7 PM. Social media points are due at the same time, the post needs to be permanent not a story in order to earn points for your team!

    With the Open now completed, the Mashup will make its return to Thursdays.

    Monday- Holiday WOD with Coach Kristen!

    Tuesday- Upper Body EMOM—RMU, DU, HSPU 16 min

    Wednesday- Barbell metcon— Cleans @ fatigue

    Thursday- Mashup

    Friday- KB, Burpee, Box jump metcon— Snatch @ fatigue

    Saturday- Lower body accessory—Back Squat—Single arm thruster + Bike

    Holiday WOD with Coach Kristen, all welcome!

    CONTINUE READING
  • Rich’s Guide to 20.5

    By Rich Deschamps | In WOD | on November 7, 2019

    This style of workout is one we have never seen before in the Open but I think will be a lot of fun. Being able to split up the work however you want makes it super interesting and allows us to play to our skills. When we look at this workout, if there are any movements we are not particularly strong with or maybe even scare us (likely the muscle-ups), we want to start with that movement first. We then want to use the other two movements as “rest” for the one we will struggle with.

    Having such high rep numbers allows us to break this workout up into very small and manageable sets. For example, if we have muscle-ups but aren’t particularly good at them, we can do something like:

    10 rounds of:

    1 muscle-up

    12 wall balls

    1 muscle-up

    8 calorie row

    This allows us to keep moving through the workout acquiring reps, while still pacing so that we don’t have any failed muscle-up attempts. If we are attempting to do muscle-ups during this workout, we need to make sure that every rep counts.

    If we are choosing to do the scaled option, it is still chin-over bar pull-ups. If we don’t have chin over bar pull-ups, performing jumping pull-ups is absolutely allowed. Remember, we can alter the workout however necessary to accommodate our abilities (unless we are signed up for the online Open). If we are capable of higher rep sets of chin-over bar pull-ups, we can start to think about breaking the workout up into bigger chunks. This will minimize our transition time and therefore our overall time.

    4 rounds of:

    10 pull-ups

    20 cal row

    30 wall balls

    Or…

    8 rounds of:

    5 pull-ups

    10 cal row

    15 wall balls

     

    When we are rowing, we want to minimize how much we are pulling with our arms in order to save some pulling strength for the gymnastics. Think about an aggressive leg drive and an opening of the hips with the arms just being the finishing pull. Hold a pace you know is sustainable and can get off the rower from and get right to work.

    When we are performing wall balls, we need to fall into a rhythm with our breath. As we are just about to release the ball from our hands to throw to the target we start to exhale, then as the ball starts travelling back down into our hands, we are catching our inhale. Every rep of the wall ball should be a breath. When warming up, practice bringing your hands/arms immediately back down after you throw the ball. Leaving them in the air while you wait for the ball will only add extra fatigue to your shoulders.

    I think this workout is going to be extremely fun. Have a plan for how you are going to break it up before going into it, and then stick to the plan. If you start breaking it up more than you planned on, stay calm and keep chipping away at it.

    See you tomorrow night at the final Friday Night Lights!

    Rich

    CONTINUE READING
  • Workout of the Day – Friday, November 8, 2019

    By Will Kinsman | In WOD | on November 7, 2019

    CrossFit Games Open 20.5

    RX

    For time, partitioned any way:
    40 muscle-ups
    80-cal. row
    120 wall-ball shots, 20/14-lb. ball to 10/9 ft.

    Time cap: 20 min.

    INT

    For time, partitioned any way:
    20 muscle-ups
    80-cal. row
    120 wall-ball shots, 20/14-lb. ball to 10/9 ft.

    Time cap: 20 minutes

    SCALED

    For time, partitioned any way:
    40 chin-over-bar pull-ups
    80-cal. row
    120 wall-ball shots, 14/10-lb. ball to 10/9 ft.

    Time cap: 20 minutes

    CONTINUE READING
  • Workout of the Day – Thursday, November 7, 2019

    By Will Kinsman | In WOD | on November 6, 2019

    A) Aerobic WOD

    E5M X5

    -Wall Sit X20 sec
    -Row 10 Cal
    -Front Plank X30 sec
    -Up Downs X10
    -KB Mixed Rack OH Squat X5/side
    -Double Under X30

    B) 2 Giant Sets

    -Rower Pike Ups X12
    -Hollow Hold X20 sec
    -V-Up X8

    Rest 1.5-2 min

    CONTINUE READING
  • Workout of the Day – Wednesday, November 6, 2019

    By Will Kinsman | In WOD | on November 5, 2019

    A) E90 sec X12

    1- Perfect HSPU X6-8
    2- Archer Ring Row X10
    3- Matador Dips X6-8
    4- Trap Bar Deadlift X8

    B) 8 Min AMRAP

    -3 Jumping Muscle ups
    -6 DB Hang Cleans 50/35
    -9 DB Push Press
    -12 DB Deadlifts

    A) E90 sec X12

    1- Perfect HSPU X6-8
    2- Archer Ring Row X10
    3- Matador Dips X6-8
    4- Trap Bar Deadlift X8

    B) 8 Min AMRAP

    -3 Muscle ups
    -6 Hang Cleans 135/85
    -9 Push Press
    -12 Deadlifts

    CONTINUE READING
  • Workout of the Day – Tuesday, November 5, 2019

    By Will Kinsman | In WOD | on November 4, 2019

     

    A) Superset X4

    -Bent Over Banded Reverse Fly X12
    -Alternating KB Strict Press X5/arm

    *Rest 90 sec*

    B) 4 Rounds For Time

    9 OHS 135/95
    15 Cal Bike
    21 Pull Ups

    CONTINUE READING
  • Workout of the Day – Monday, November 4, 2019

    By Will Kinsman | In WOD | on November 3, 2019

     

    Reminder to get 20.4 completed by Monday at 7 PM. Social media points are due at the same time, the post needs to be permanent not a story in order to earn points for your team!

    Monday- Lower body EMOM—non scoring 20 metcon

    Tuesday- Upper Body Superset—OHS, Bike, PU Sprint

    Wednesday- HSPU practice— Muscle ups, Mixed DT, 8 Min

    Thursday- Long aerobic

    Friday- 20.5

    Saturday- Mashup

    A) EMOM X12

    1-Skater Squat X4/leg
    2-DB Death March X6/leg
    3-Ring Mountain Climbers X8/leg

    B) E5M X4

    -22/16 Cal Row
    -16/12 Cal Bike
    -12 Barbell Thrusters 95/65 or DB Thrusters 50/35
    -8 Bar over/Paralette Burpee

    CONTINUE READING
  • Workout of the Day – Saturday, November 2, 2019

    By Will Kinsman | In WOD | on November 1, 2019

    Monster Mash

    0-15

    EMOM X12

    1-Monster Walk X8/side + 4 Burpees
    2-Agility Ladder ickey shuffle X3
    3- Double under practice X40 sec
    4- Hollow Hold X40 sec

    15-35

    E3.5M X5

    -9/6 Cal Bike
    -18 Wall Balls

    35-45

    Fot Time

    20 Burpee Box Jump Overs
    40 Double KB Front Squats 53/35
    80 Goblet Reverse lunges
    160 Double Unders

    CONTINUE READING
  • Rich’s Guide to 20.4

    By Rich Deschamps | In WOD | on October 31, 2019

    Twenty point four looks like a very fun workout and one I am super excited to do. We have some new movements that we have never seen before in the Open. This is a chipper style workout with a twenty-minute time cap. Likely, we will all face a barbell that is very heavy for us and may even stop us from finishing the workout.

    Every single clean and jerk should be a single, except for potentially the ladies first weight because of how much it will bounce around on us. In that case, stick to very small and manageable sets. We want to power clean and power jerk for as long as possible. If we know we will need to eventually squat clean or split jerk at a certain weight, start preparing for it early by squat cleaning only your first clean at each new weight, and then split jerking your last jerk at each new weight. If you think you will need a belt for some of the heavier weight, and are used to using one, have it nearby and ready to go.

    For the box jumps, we can step-up and down; this is a great option for a lot of us. Stepping up and down isn’t that much slower than jumping and keeps our heart rate down. If you need to rest during the box jumps, think about resting on the top of the box. We can then still keep the eccentric momentum of coming back down to help us get back onto the box for the next rep. Same idea for those of us doing the med ball step-ups.

    A few movement notes for the step-ups:

    • We cannot use our hands to push off our knees.
    • We cannot step-up on the corner of the box.
    • The med-ball cannot touch our knees.

    This is a long workout, start slow and keep working. As I mentioned before, we will all likely face a very heavy barbell that will slow us down. We want to get to that heavy barbell with our heart rate as low as possible. Thinking about saving time by going fast at the beginning is not a good strategy; we end up wasting more time having to rest and recover at the end. Pick an easy pace and keep on moving.

    Remember to wear your costumes tomorrow for the workout and let’s see some AM-ers out at Friday Night Lights!

    Rich

    CONTINUE READING
  • Workout of the Day – Friday, November 1, 2019

    By Will Kinsman | In WOD | on October 31, 2019

    CrossFit Games Open 20.4

    RX

    For time:
    30 box jumps, 24/20 in.
    15 clean and jerks, 95/65 lb.
    30 box jumps
    15 clean and jerks, 135/85 lb.
    30 box jumps
    10 clean and jerks, 185/115 lb.
    30 single-leg squats
    10 clean and jerks, 225/145 lb.
    30 single-leg squats
    5 clean and jerks, 275/175 lb.
    30 single-leg squats
    5 clean and jerks, 315/205 lb.

    Time cap: 20 minutes

    INT

    For time:
    30 box jumps, 24/20 in.
    15 clean and jerks, 95/65
    30 box jumps
    15 clean and jerks, 115/75
    30 box jumps
    10 clean and jerks, 135/85
    14 single-leg squats
    10 clean and jerks, 185/105
    14 single-leg squats
    5 clean and jerks, 225/125
    14 single-leg squats
    5 clean and jerks, 245/145

    Time cap: 20 minutes

    SCALED

    For time:
    30 box jumps, 24/20 in.
    15 clean and jerks, 65/35 lb.
    30 box jumps
    15 clean and jerks, 95/55 lb.
    30 box jumps
    10 clean and jerks, 115/75 lb.
    30 medicine-ball step-ups, 20 lb.
    10 clean and jerks, 135/95 lb.
    30 medicine-ball step-ups, 20 lb.
    5 clean and jerks, 155/115 lb.
    30 medicine-ball step-ups, 20 lb.
    5 clean and jerks, 185/135 lb.

    Time cap: 20 minutes

    CONTINUE READING
  • Workout of the Day – Thursday, October 31, 2019

    By Will Kinsman | In WOD | on October 30, 2019

    Aerobic WOD

    -There will be three stations, 2 that will be performed opposite of one another. The group will be split in half. Station 1 goes to 2
    Station 2 goes to 1
    Everyone goes to station 3

    Station #1

    EMOM X12

    -6 Target Burpees
    -6 Shuttle Runs

    Station #2

    12 Minutes of work

    -12 Cal Row
    -24 DU
    -12 Cal Bike

    Station #3

    EMOM X8

    1- Pigeon on the Left
    2- Pigeon on the Right
    3-Foam Roller Chest opener
    4- Foam Roller T-SPine opener

    CONTINUE READING
  • Workout of the Day – Wednesday, October 30, 2019

    By Will Kinsman | In WOD | on October 29, 2019

    A) E2M X3

    -Trap Bar Deadlift X3

    B) E2M X4

    -Trap Bar Deadlift Jump X3

    C) 3 Sets for Individual Times

    -300 M Row

    *Rest 2 Min between sets*

    A) E2M X3

    -Snatch Grip Deadlift X3 @ 85% of 1 RM Snatch

    B) E2M X4

    -Hang Snatch + Snatch @60-75%

    C) 3 Sets for Individual Times

    -300 M Row

    *Rest 2 Min between sets*

    CONTINUE READING
  • Workout of the Day – Tuesday, October 29, 2019

    By Will Kinsman | In WOD | on October 28, 2019

     

    A) Superset X4

    -Seated DB Arnold Press X5
    -Ring Row Hold X20 Sec

    *Rest 90 sec*

    B) E2.5M X4

    -Alternating DB Bench Press X4/arm (Hold one DB locked out while pressing the other)
    -Seated Hand over hand sled pull x2 strap lengths

    C) EMOM X9

    1- B/O Banded Row X8-10
    2- Monster Plate walks X10
    3-Banded Tricep ext X10-12

    CONTINUE READING
  • Workout of the Day – Monday, October 28, 2019

    By Will Kinsman | In WOD | on October 27, 2019

     

    Reminder to get 20.3 completed by Monday at 7 PM. Social media points are due at the same time, the post needs to be permanent not a story in order to earn points for your team!

    Monday- Lower body + 21-15-9 sprint

    Tuesday- Upper Body strength

    Wednesday- Snatch

    Thursday- Long aerobic

    Friday- 20.4

    Saturday- Mashup

    A) EMOM X6

    1-Goblet North South Lunge X3/Leg
    2-Banded Hamstring kick back X6/leg
    3-Goblet Wall sit X20 sec

    B) E2.5M X4 

    -Front Squat X4 @ 65-75%

    C) For Time

    21-15-9

    Wall Ball
    C2B Pull up

    CONTINUE READING
  • Workout of the Day – Saturday, October 26, 2019

    By Will Kinsman | In WOD | on October 25, 2019

    Happy Birthday Daniel!!!

    Be sure to join us at 7 pm to celebrate the big guy turning 40!

    Its going to be a time and a half!

    Monster Mash

    0-15

    EMOM X12

    1- Rope Climb X1-3
    2-Muscle up X3-6
    3-DB Bulgarian Split Squat X5/leg

    15-30

    Death by Wall Ball
    EMOM X10

    -10, 12, 14, 16, 17, 18, 19, 20, 21, 22

    30-47

    Partner AMRAP x17 min

    Break up how ever you like.

    -T2B X12–Athlete 2 Hangs from bar
    -Squat Snatch(155/105) X12— Athlete 2 Front plank
    -Row 24 Cal— Athlete 2 non stop burpees

    CONTINUE READING
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