Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar
Great instructional video by K-Star!
P.S. as of tonight Mark is 5th in the world, and Cathy is 4th. Gotta love those Larripa’s
Bjorn
Get outside! Go for a walk, run, play for at least an hour! Then stretch and mobilize!
WOD
Oly Fight Gone Bad
Perform each movement for as many reps as possible for 1 min, moving from one event to the other with no rest until all movements are completed. Once complete rest 1 min and begin round 2. 3 rounds total
Muscle Snatch 75/55
Power Clean 95/65
Snatch balance 75/55
Deadlift 95/65
Push Jerk 95/65
WOD
Partners alternate whole rounds for time and complete four rounds each of:
Row 250 Meters
Pull-Ups x 10 reps
95/65 lb. Thrusters x 10 reps
Run 200 Meters
(Partner A completes 250 meters, 10 pull-ups, 10 thrusters, and a 300 meter run in 3 minutes while Partner B rests; Partner B starts on the row as soon as Partner A completes the 300 meter run.)
WOD:
5 Rounds, 20-Kettle bell swings, 10- Front Squats 135/115, 10-ring rows
Then: Row 500m, rest 2 min, row 500m
No 10 am class due to the running clinic. OPEN GYM at 11:30 hope to see you there!
WOD
In 6 min run 600m and row the remaining time.
Rest 4 min
Then AMRAP 6 min 5 pull ups, 15 air squats,
Rest 4 min
Then: AMRAP 6 min 10 push ups, 10 box jumps 20/16
Then: In 6 min run 600m and row the remaining time
Post total reps and row distance for score.
We’re done with the snatch as a skill work! What an incredible coincidence that the 12.2 CrossFit games WOD is snatches. I hope this month has helped.
With the beginning of March we will be changing the skill work for the month! The skill will be dead hang pull ups, and ring dips. Start in the warm up with a 1-6 ladder of dead hang pull ups, and ring dips if possible. You can scale as needed. The goal is to get to a 1-6 ladder for two rounds of each movement. Spend no more that 10 min on the skill work. This is to improve strength not wear you out before the workout.
We’ll see you Friday!
Dan
WOD
For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders
Congratulations to everyone who completed the CrossFit Games Open WOD 12.1 this week, registered or not! (Bonus points if you did it more than once.) Five to go…
Kami
There will be no group WOD at 10.
Open gym at 1130. Come try your hand at the CrossFit Open! It’s not too late to register!
The CrossFit Games Open is here!
WOD
As many reps as possible in 7 minutes of:
Burpees
Each burpee terminates with both hands touching a target six inches above max standing height.
Check out this cool video from Coach Carl talking about the burpee as a skill. Details at GymnasticsWOD
WOD
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
It’s the sister of all heavy days!
WOD
WOD
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
The mother of all heavy days is here!
Check out this article and this one, written by our very own Amy Cirincione! See you soon, Amy!
There will be no 10 am WOD.
Open gym at 1130. There will be a WOD on the board.
See you at the box!
MARK!!!!!
WOD
For time:
115/85# Power clean, 21 reps
115/85# Thruster, 21 reps
Rest 1 minute
115/85# Power clean, 15 reps
115/85# Thruster, 15 reps
Rest 45 seconds
115/85# Power clean, 9 reps
115/85# Thruster, 9 reps
Nick
WOD
8 rounds for time:
10 Burpees
15 Jumping alternating lunges
20 Double unders
25 yards Shuttle sprints (5×5 yards)
Rest 90 seconds
From CrossFit.com.
Dean
WOD
Fragmented ‘Erin’
5 rounds, each for time
40# Dumbbells split clean, 15 reps
21 Pull ups
Rest 2 minutes between rounds.
Post times to comments.
The 10 am group WOD has been cancelled.
Today is the start of CrossFit Eureka’s Anaerobic Endurance for Distance Runners clinic! Everyone who signed up should have a great time!
Open gym at 1130. There will be a WOD on the board. See you there!
WOD
5 rounds for time:
Run 300m
Rest 30 seconds
Run 300m
Rest 60 seconds
95/65# Squat clean thruster, 15 reps
Rest 90 seconds
Post how awful it was to comments.
Today is the last day to register for CrossFit Eureka’s Anaerobic Endurance for Distance Runners! Do it today, call 897-3010!
WOD
5 rounds for time:
Run 400m
Rest 10 seconds
185/155# Deadlift, 21 reps
Rest 30 seconds
Post times to comments.
From CrossFit.com.
WOD
As many rounds as possible in 30 minutes of:
135/95# Push press, 7 reps
135/95# Overhead squat, 10 reps
15 Glute ham developer sit ups
After every minute of work, rest one minute.
Post rounds completed to comments.
From CrossFit.com.
Only 2 more days left to register for CrossFit Eureka’s Anaerobic Endurance for Distance Runner’s Clinic!
WOD
Using a 20 seconds work, 10 seconds rest interval, complete as many rounds and reps as possible in 24 intervals of:
24″ Box jump, 12 reps
95/65# Thruster, 6 reps
6 Bar facing burpees
Post rounds and reps completed to comments.
Adapted from CrossFit.com.
Join us for open gym at 10 today! We will not be having a class at 1130 today.
Enjoy the weekend!
There is a small change to the schedule this Saturday. The group WOD at 10 will be Open Gym instead. There will be no class at 1130. Have a great weekend!
WOD
Roger and Colin
WOD
As many rounds as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Squats
Post rounds completed to comments.
WOD
For time:
20′ Rope climb, 5 ascents
135/95# Sumo deadlift hipull, 15 reps
15 Burpees
20′ Rope climb, 4 ascents
135/95# Sumo deadlift hipull, 15 reps
15 Burpees
20′ Rope climb, 3 ascents
135/95# Sumo deadlift hipull, 15 reps
15 Burpees
20′ Rope climb, 2 ascents
135/95# Sumo deadlift hipull, 15 reps
15 Burpees
20′ Rope climb, 1 ascent
135/95# Sumo deadlift hipull, 15 reps
15 Burpees
Post times to comments.
http://www.robbwolf.com - Robb Wolf - The Paleo Solution
